10mins High cadence
Adapt for beginners
Keep the 15sec efforts all the same, but reduce the 1min efforts to 45secs and reduce the 8min effort to 5mins.
Adapt for Ironman
To get faster and fitter you need to go above race pace. So, increase the 3 x 15secs efforts to 6 x 15secs efforts; make the 4 x 1min a 6 x 1min effort; then change the 8mins vigorous to 3 x 5mins vigorous, with 5mins recovery between each set.