Notes
Did an hour on the bike, 20 minutes easy (145 HR, 110 RPMs, 110 Watts), followed by two intervals of 10 minutes hard (180 HR, 125-130 RPMs, 130 Watts) with an easy 5 minutes between reps. After the second rep I did 15 minutes easy. Forgot my towel and got sweat everywhere, I can't forget that thing anymore.