All the workout details are above and below, should be nice and easy to follow!
If you want to download a Zwift workout file and can do that (and find instructions) using the buttons below:

Workout Details

Warm Up:
4 minutes build 50-65% FTP (5-6 out of 10)
1 minute @ 105% FTP (8 out of 10)
1 minute @ 65% FTP (6 out of 10)
1 minute @ 105% FTP (8 out of 10)
1 minute @ 65% FTP (6 out of 10)
1 minute @ 105% FTP (8 out of 10)
1 minute @ 65% FTP (6 out of 10)

Main Set:
 4 minutes 100% FTP (8.5 out of 10) – BIG GEAR!
(1 minute seated, 1 minute standing, 1 minute seated, 1 minute standing)
2.5 minutes @ 55% FTP (6 out of 10)

 4 minutes 100% FTP (8.5 out of 10) – BIG GEAR!
(1 minute seated, 1 minute standing, 1 minute seated, 1 minute standing)
2.5 minutes @ 55% FTP (6 out of 10)

 4 minutes 100% FTP (8.5 out of 10) – BIG GEAR!
(1 minute seated, 1 minute standing, 1 minute seated, 1 minute standing)
2.5 minutes @ 55% FTP (6 out of 10)

 4 minutes 100% FTP (8.5 out of 10) – BIG GEAR!
(1 minute seated, 1 minute standing, 1 minute seated, 1 minute standing)
2.5 minutes @ 55% FTP (6 out of 10)

 4 minutes 100% FTP (8.5 out of 10) – BIG GEAR!
(1 minute seated, 1 minute standing, 1 minute seated, 1 minute standing)

Cool Down:
5 minutes 65-50% FTP (5-6 out of 10)