2 sets of 3x 1 minute strength intervals with 15 minutes of recovery in between the sets. Keep your cadence around 60 rpm during the strength stints. Stay in the saddle and keep your upper body steady. After the strength sets you pedal in the endurance zone for 90 minutes. You finish the workout with 5x 10-second, all-out sprints. Remain seated during the sprints as well.