BikeErg warm-up

5:00 @ 50-60%FTP20 (easy)
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Lunge Flow
Work through 2 rounds of the flows on the video.
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Each minute, progressively harder:
1:00 @ 60% FTP20
1:00 @ 70% FTP20
1:00 @ 80% FTP20
1:00 @ 90% FTP20
1:00 @ 100% FTP20
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2 Rounds
0:30 @ 100+% FTP20 (moderate hard)
1:30 @ 70% FTP20 (moderate easy)
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1:00 @ 50-60% FTP20 (easy)