10:00 warm-up featuring both MTB and criterium racing First descending-interval set (with Paris-Roubaix footage) 2:00 interval / 2:00 recovery 1:45 interval / 1:45 recovery 1:30 interval / 1:30 recovery 1:15 interval / 1:15 recovery 1:00 interval / 1:00 recovery :45 interval / :45 recovery :30 interval / :30 recovery :15 interval 5:00 recovery Repeat of descending-interval set (Same structure as first set, but this time with Fleche-Wallone footage - and with a small surprise 'bonus' at the end).