% minute warmup then 3 minutes at 300, 2 at 330, 1 at 200 x 3, 5 minutes easy, then do this pattern two more times
Series of 3-2-1 minute efforts
% minute warmup then 3 minutes at 300, 2 at 330, 1 at 200 x 3, 5 minutes easy, then do this pattern two more times