The workout is taken from an actual race and on-screen instructions let you know how hard you should be working on a scale of 1 to 10. I currently do it with 10 being 360W and subtracting 30W for each step down. It's quite engaging and tries to recreate the surges and recoveries you get in a criterium-type race and it's nice to see the HR trace gently increase over the whole workout. Its a shame it's a bit short at just under 39 mins, another 10 mins would be good. For the 38:36 workout I averaged 296W (298W xPower, 685kJ) of which 14 mins is in Zone 5 (VO2 Max), 9 mins in Z4 and 9 mins in Z3.
Today's trace looks like this (Black line = power. Red line = HR):
Next time I think I'll add 10W to each of these levels.
