30 minute easy warmup. 10 minutes, somewhat hard followed by 5 minutes recovery then repeat 5 times (20 second seated sprint, followed by 40 seconds of recovery, repeat). 10 minutes easy recovery, then repeat 5 times (20 seconds seated sprints, followed by 40 seconds recovery, repeat). 20 min easy cooldown.
Endurance MTB ride-shoot for two hours with a mix of hills and terrain.