The first 5 minutes is a fairly relaxed warm-up before the fun starts as Boonen attacks and the intervals start. I won't ruin it for you and let you know what happens, but here's the plot of the first 65 minutes with lots of Zone 4 work mixed with short rest intervals in Zone 2. I liked that you never knew what was coming next or how long the current interval or rest would last; it made it much more interesting and less of a chore than a normal interval session. The film is also really good and helps to take your mind off any pain you're suffering.
The power plot looks like this showing that it's mainly a Zone 4 workout. Black line = power. Red line = HR. Green line = Cadence.
Stats for the hour:
Average power: 272W
xPower: 274W - my FTP is 307 therefore it's roughly 89%
Average HR: 156
Max HR: 169 (my LTHR is 174)
kCals: 970
IF: 0.89
Bikescore (TSS): 79
If you run it with Golden Cheetah (or Trainer Road) and overlay YouTube it looks something like this (the video is actually better but the screenshot makes it look worse that it is):
Next time I'll do a longer warm-up (15 minutes) and then I'll be able to do the whole workout to the end and I'll hold back earlier on. I found I was letting my power creep up above the 307W or 270W targets which may have impacted later on in the workout. Today's hour went very very quickly.
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