The session is a 15-minute indoor workout featuring seven intense efforts, including two-minute, one-minute, and 30-second intervals, with minimal rest in between. Participants are advised to prepare their bikes, have water, a fan, and a towel ready, as the workout is expected to be challenging and sweaty. The session begins with a warm-up where participants spin their legs to gradually increase their heart rate. After a short warm-up, there is a ramp-up to an 8 out of 10 effort to further prepare for the first intense effort. Throughout the session, the focus is on maintaining a high cadence of around 100 RPM to ensure that participants are fully warmed up and ready for the subsequent challenges. The emphasis is on pushing through the tough segments despite feeling the need for more rest, promising a sense of accomplishment upon completion. The atmosphere includes teammates, enhancing the motivational aspect of the workout.