Notes
Probably the hardest workout at M2 so far.
15 min warm-up
Set 1: 9 min medium/medium hard (about 85%, 190 watts), stand last 10 sec every 2 min, spin up last 30 sec of every 3 min; followed by 3 minutes at 100-110%
Set 2: 3 x 3min, interval 1 at 100%, interval 2 +10 watts, interval 3 + 10 watts more. (225, 235, 255-260 watts)
Set 3: 9 min TT at 100% - 1 gear. About 220 watts.
cool-down.