Notes
Warmup
Set 1:
4 min @ 70%, 3 min @80, 2 min @90, 1 min @100% 30 sec @ 110%;
30sec @ 110%, 1 min @100%, 2 min @95%, 3 min @90%, 4 min @ 90%
Set 2:
3 x 5 min on 2 min rest. 90% 95% 100+%. Last one didn't make 100%.
Set 3:
4 x (30 sec @75% followed by 30 sec sprint), alternating sit/stand