Warm Up:
3min easy
1min easy/mod
1min mod
1min mod/fast
1min fast
2min easy/mod
2min hard, standing, 70+ rpms
2min hard, seated, 70+ rpms
2min easy/mod

Main Workout #1:
6 sets:
40sec hard
40sec harder
40sec hardest
2min easy b/t sets

Main Workout #2:
5min easy
2min hard
2min harder
2min hardest
5min easy

Total: 53min
Score: Total Meters

Details: After an aggressive warm-up, we are going to get after it in this final ""Double Feature"" workout before retesting the 20-minute race of truth.
Main Workout #1 & 2 features 6 sets of progressive intensity anaerobic capacity intervals as well as 6-minutes of progressive intensity VO2max intervals.