Main emphasis is on Tempo intervals of 2 mins each, effort level 7 at 90 rpm. Max effort intervals between Tempo sessions 110 rpm level 10. Progresses from 15 sec to 30 sec to 45 to complete work block, 7.5 mins total. Then 3 mins at 5/10 at 100, but 90 preferred. Block repeated twice more to give 3x7.5 mins. Finishes with final block: 2 mins Tempo, 1 min max, 2 mins easy (2/10). Got through all of video - see cadence spikes in chart up to 40 mins. Effort level 7 for me is c 14 mph at 90 rpm (3rd gear on big ring). Max effort intervals not very consistent in gears. Need to repeat to get power more consistent.