Today I made a quick workout that I did this afternoon. The workout starts with a quick 5 minute warm up and workout is just about 45 minutes long, and consists of 3 blocks of zone 4 into 30 second surges, and then 5 fifteen second sprints a few minutes after the main set. The sprint are 15 seconds long with 45 seconds of rest. The workout ends with a 5 minute cool down to finish off the workout. In the end the workout graph should look something like this.
Here is a link for the ZWO file: https://www.zwiftworkout.com/editor/vaj1ihe9x1.