BikeErg intervals (over/under)

4 sets of 4 rounds (12:00)

1:00 @ 110-120%FTP20
2:00 @ 80-85%FTP20

– 5:00 @ 40-60%FTP20 recovery –

Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 9:00 of work (alternating intensities), followed by the 5:00 recovery interval.
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).