Warm up 3 minutes, then 1 min full effort (on), 1 min spin (off), 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on, then cool down 8:10.
Avg HR 149
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