10 minute warmup followed by 3 min at 280-300, 3 at 310-325, 2 at 330-340 and then one at 350+, then 5 min easy….repeat all three times.
Ramp Intervals
10 minute warmup followed by 3 min at 280-300, 3 at 310-325, 2 at 330-340 and then one at 350+, then 5 min easy….repeat all three times.