This sessions is a set of decreasing duration effort that get harder as they get shorter. This session focuses on a low cadence to achieve a strength work out at varying intensities. Target cadence for each interval is 55 to 65 rpm and normal cadence (85 to 100 rpm) in the recovery intervals Start at about 75% FTP for the longer efforts and build to about 90% to 100% for the shorter efforts MAIN SET 1: Set 1: 1 x 8 min 1 x 6 min 1 x 4 min 1 x 2 min Main Set 2: 1 x 7 min 1 x 5 min 1 x 3 min 1 x 1 min Recovery is 2 min b/w each interval and 5 min b/w the Sets. Cool Down well.