Seven intervals, four movements plus flat roads, ascending durations from 15 sec. to 1:00 for the challenges with recoveries/flat roads from 1:00-2:00. Intensity for the challenges just below threshold, at threshold, just over threshold. Coach to your audience. Recover on the flats.
This ride can easily be turned into several versions. Make it longer by adding an additional interval; change durations and/or movements, e.g. the 15 sec. set becomes 30 sec.; use a 3:00 recovery for #5. Swap out songs or the entire playlist. Lots of options!
Enjoy- Stay Awesome!