In the beginning, you make an easy spinning for 30 minutes, holding the power in the range of 157-210W. Before the main part of the session, you do 3 intervals of 30 seconds per 366W, spin with a high cadence in the range of 95 to 100 rpm, with easy spin within the power range of 140-157W between each segment.
Now you come to the most important part of your session. For this part, it is a 3-segment sequence that you repeat twice. The first segment is 8 minutes with 252W, then during the break, you easy spin for 2 minutes in the range of 140-157W. The second segment is 4 minutes with 266W, spinning with a low cadence of 55-60 rpm, or in the case of outdoor rides and such a possibility, you perform this stage on an uphill. The break after this part lasts 3 minutes in the power range of 140-157W. The last third segment is a 2 minutes spin with 280W and a 4 minutes break, also in the range of 140-157W. After completing 2 such sequences, you go to 30 minutes of the cooldown, keeping the power in the range of 157-210W, just like during the warmup.