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Notes

Warm-up

4x(2:30@90%watts on 30sec rest) (~200watts)

3:00@110%watts (~225watts)

4x(2:00@90%watts on 30sec rest) (~200watts)

2:30@110%watts (~235watts)

4x(1:30@90%watts on 30sec rest) (~200watts)

2:00@110%watts (~238watts)

Cool-down