All I need

Duration 20:00 TSS 17 IF 0.73

warmup 04:00 @ 45% FTP - 75% FTP

01:00 @ 55%

01:00 @ 81%

01:00 @ 55%

01:00 @ 95%

01:00 @ 55%

01:00 @ 109%

01:00 @ 55%

07:00 @ 75%

02:00 @ 55%

Quite often, racing involves periods of short, high-intensity efforts, followed by a period of Tempo riding.