There are some ready made workouts in “Team Gold”. You need to join the team to get access. You can join on the TR website, there is a teams entry in the left menu. Try doing the workout in non-erg mode.
Team Gold https://www.trainerroad.com/app/teams/1628-team-gold/
This is a link to the Kolie Moore ftp thread https://www.trainerroad.com/forum/t/kolie-moores-ftp-test-protocol/24686