Take a breath

Duration 34:30 TSS 47 IF 0.9

01:40 @ 45% FTP
01:40 @ 55% FTP
01:40 @ 65% FTP
00:30 @ 70% FTP
3x
00:30 @ 103% FTP,
00:30 @ 70% FTP
00:30 @ 103% FTP
02:00 @ 45% FTP
02:00 @ 109% FTP
01:00 @ 50% FTP
01:00 @ 118% FTP
01:00 @ 45% FTP
3x
04:00 @ 103% FTP,
01:30 @ 55% FTP
02:00 @ 50% FTP

Steady-state efforts under your threshold will soon have you accustomed to high-intensity efforts.