Originally Posted by
TMonk
This looks like an interesting workout, some late solo break vibes. What is your estimated FTP right now? I might want to try that scaled down a bit for me (145 lbs, 305-ish FTP at the moment).
FTP is around 350-355 at 152 pounds. You've pretty much nailed the idea behind this workout. The 30 second spikes are 200% of FTP and the 4-minute middle bit is 115%.
For you, it'd be:
30s @ 610W
4 mins @ 350W
30s @ 610W
5 mins @ ~168W, then repeat two more times.