Notes
5 minutes, 2x4 min, 3x3 min, 4x2 min, 5x1 min with 2 minutes 2nd gear between sets and 1 min recovery/back to 2nd gear within sets; couple minutes to recover and then 6-7 30 sec sprint/60 sec 2nd gear, couple more minutes and then 10x 15 sec hard sprint/45 sec recover