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Notes

4 min @ 90% watts

4 min (2 min @ 90% watts, 2 min @ 100% watts)

4 min (1 min @ 90%, 1 min 110%, 1 min 90%, 1 min 110%)

5 min (1min @ 90%, 1min +10, 1 min +10, 1 min +10, 30 sec +10)

or something like that.