| Warm-Up | 20 min | Zone 1-2 | 5 min easy, 5 min moderate, then 3 x 30-second fast spins. |
| Block 1 - Hard | 2 min | Zone 4 | Simulate the start of Climb 1. Strong standing effort. |
| Block 1 - Easy | 2 min | Zone 2 | Seated recovery. Deep breathing. |
| Block 1 - Hard | 2 min | Zone 4 | Push again like the end of Climb 1. |
| Block 1 - Easy | 2 min | Zone 2 | Stay smooth and reset. |
| Recovery Spin | 5 min | Zone 1 | Easy pedal and hydrate. |
| Block 2 - Hard | 2 min | Zone 4 | Simulate the start of Climb 2. |
| Block 2 - Easy | 2 min | Zone 2 | Focus on cadence. |
| Block 2 - Hard | 2 min | Zone 4 | Push through fatigue. |
| Block 2 - Easy | 2 min | Zone 2 | Spin it out. |
| Recovery Spin | 5 min | Zone 1 | Easy pedal and hydrate. |
| Optional Block - Hard | 2 min | Zone 4 | Add only if energy is still good. |
| Optional Block - Easy | 2 min | Zone 2 | Recover while spinning. |
| Optional Block - Hard | 2 min | Zone 4 | Final push. |
| Optional Block - Easy | 2 min | Zone 2 | Spin it out. |
| Cool-Down | 10-15 min | Zone 1 | Gradually slow down. |