| Warm-Up | 20 min | Zone 2 (RPE 3-4/10) | Easy spin. Build cadence gradually to 90-100 RPM. Add 2-3 x 30-second fast spins near the end. |
| Interval 1 | 10 min | Threshold (RPE 8/10) | Hard but sustainable. Heavy breathing, steady pace. |
| Recovery | 5 min | Zone 1 | Easy spinning. Keep the legs moving. |
| Interval 2 | 10 min | Threshold (RPE 8/10) | Match the first effort. Do not surge early. |
| Recovery | 5 min | Zone 1 | Easy spinning. Relax and reset. |
| Interval 3 | 10 min | Threshold (RPE 8/10) | Hold a smooth effort and even cadence. |
| Cool-Down | 15 min | Zone 1-2 | Easy spin back down. |