Various steady states and 20-40 second efforts

1. 
   Ramp up in 4 steps
   1. 
       
      3 min @ 183-216 W
      Recovery Miles-Foundation Miles
   2. 
       
      3 min @ 216-250 W
      Foundation Miles
   3. 
       
      3 min @ 250-283 W
      Foundation Miles
   4. 
       
      3 min @ 283-316 W
2. 
   Repeat 6 times
   1. 
      Active
      40 sec @ 433-599 W
      Power Intervals
   2. 
      Recovery
      20 sec @ 100-167 W
3. 
   Recovery
   3 min @ 167-200 W
   Recovery Miles-Foundation Miles
4. 
   Active
   5 min @ 300-326 W
   Tempo-Steady State
5. 
   Recovery
   3 min @ 167-200 W
   Recovery Miles-Foundation Miles
6. 
   Repeat 6 times
   1. 
      Active
      30 sec @ 433-599 W
      Power Intervals
   2. 
      Recovery
      30 sec @ 100-167 W
7. 
   Recovery
   3 min @ 167-200 W
   Recovery Miles-Foundation Miles
8. 
   Active
   5 min @ 300-326 W
   Tempo-Steady State
9. 
   Recovery
   3 min @ 167-200 W
   Recovery Miles-Foundation Miles
10. 
    Repeat 6 times
    1. 
       Active
       20 sec @ 433-599 W
       Power Intervals
    2. 
       Recovery
       40 sec @ 100-167 W
11. 
    Cool Down
    10 min @ 150-216 W
    Recovery Miles-Foundation Miles

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 Public