These workouts have too much fluff. You need to maximize your time, which very well may mean spending more time on the trainer. 5 minutes Z1, a nice little high cadence warm-up at 115-120 rpm for 5 minutes at 130-150 watts, a few at Z1, then get moving on those 20/40's. I would double it though. 4x8' 20/40 6-8 minutes rest between sets.
Will do. The fluff works well for me to get to the stretch of road where I can do the intervals, I will attempt to double it tomorrow, I think I can skip through the fluff, so I’ll do the work out finish the last set of intervals and then restart the work out and skip to the intervals.
Wait I misunderstood. I’ll use the template and once I get there stop the workout and do it myself. Maybe use the it for the first set to for the power numbers then stop the workout to continue the 4x8. 20/40