15 min Warm-Up
5′, 4′, 3′, 2, 1′ @ 16, 18, 20, 22(5K+6)

750 m @ 22 Full Power

6 x 1′ ON, :40 sec OFF
22, 22, 24, 24, 26, 26

500 m @ 24 Full Power

10 x :20″ ON, :40″ OFF
Rate: 28 Full Pressure

5 minute cool down at 22 (5K+10)