LT-6 -- LT Intervals -- 2 x 15 (10) -- 2 Lactate Intervals of 15 minutes each with 10 minutes of recovery between efforts.

With these repeated LT (Zone 4) efforts, you are going to make some big gains!
Timex Multisport Team Professional Triathlete, Kelly Fillnow notes how important it is to pace yourself for your efforts, "I watch my Stages Power meter very closely during each interval. It's easy to go too hard during the first interval but if I do that, I won't be able to finish the workout. With my Stages Power meter I am able to precisely dial in my wattage, achieving my workout goals".