Warmup 10 minutes easy spinning.
Ride Aerobic effort in Aerobic Zone 1.
Include 3 x 10 minutes or big gear efforts at ~70 rpm.
Climbs can be seated, standing, or a combo.
Ride 3 minutes at high cadence between climbs.
Then ride 8 x 1 minute of big gear efforts at ~60 rpm.
Ride 1 minute easy between climbs.
Some riding in Z2 on the climbs is okay, but don’t force it.
Cool down 5 minutes easy spinning.