Eight songs, eight rounds of progressively increasing either intensity or speed! The last round uses both.
On the speed rounds, I coached riders to stay below threshold, RPMs between 85-100. For the intensity rounds, I mostly used ladders starting just below threshold, progressing to threshold, just above, and “hardest” but not max effort. RPM between 60-80. The intensity rounds are 4-6:00 so you have options for how you progress threshold and duration.
Have fun. Make it your own. Let me know if you have questions!
Rock on and Stay awesome!