0:00 warmup
5:59 int. 1
7:59 int. 2
9:59 int. 3
12:29 ADVICE
14:59 int. 4
16:59 int. 5
18:59 int. 6

Week 3 & 4. Intermediate level. Today is the one hard and intense session of the week. It makes us progress a lot, IF we don't come to this session already tired, don't attack each interval as if it was our worse enemy and if we give ourselves time to sleep and recover from it.
Repeat session 7-12 in the second and third week. Then proceed to the next level. See ya!

Buy cycling rollers here: https://amzn.to/3F5XVgW
Bike from this session: https://szajbajk.com/3F3Uhns