6 MIN WARM-UP SPIN
DRINK
10 x 3 MIN ON / 1 MIN OFF
SET UP AS 1 MIN INTERVALS
1 MIN BUILD TO LT MINUS 15
1 MIN BUILD TO LT MINUS 5
1 MIN @ LT
1 MIN OFF
REPEAT FOR A TOTAL OF FIFTEEN INTERVALS
USE YOUR CHOICE OF SR AND PRESSURE TO MATCH SPLITS ON THE THIRD MINUTE OF EACH “ON” INTERVAL
6 MIN COOLDOWN