Notes
Ladder warmup
Set 1: 10 min as 4min @ 85% 1 min @ 90% then repeat
Set 2: 4 x 2.5 min @ 90-95% on :30 rest (HR 169-172 peak)
Set 3: 4 min @ 100-110% (HR 176)
Set 3: 4 x 1 min @ 110%
Set 4: 4 x 30 sec
Also short power test 150 Watts (65%) = 150 HR