My goal was to ride 25 miles so picked a workout hat wouldget me there. This workout was a little faster than I thought it would be. It was a nice workout another speed spin workout. The nice thing about these workouts, you feel good, a little tired but legs don't feel spent but the next day your legs feel the workout. It is a grerat way to get back into shape without feeling like you are over doing it or going way above your fitness. I had to drop my FTP down 60 watts. I could drop it down even more but as long as I do these easier workouts which are supposed to be basic endurance level which for me at this level are more a moderate level. Good enough for now. I eventually will try the more intense level intervals and see how I do.