Mattias Thyr SZRGWO 10.0 "This is a great workout to get the body going on red, after a declaining season ending. Time to rev up!” 3min Warmup 7,5min to 82-105% (5times) 15s. 140% 2min 103% 15s. 200% 2,5min 80% 7,5min to 82-103% 3min warmdown bike