2x25 min with 4, 30" builds but mainly steady state with rates from 14-20

Cooldown
first 2 min vesper drill
3' @14 3'@16 2' vesper 3'@14 3'@16 2'@14 2' paddle

3x12min
3'2'1'3'2'1'
The last one was 22-24-26-24-26-28

3x12min
3'2'1'3'2'1'
The second one was-20-22-24-22-24-26

3x12min
3'2'1'3'2'1'
The first one was 18-20-22-20-22-24

Warmup

3x20 increases watts each time
Steady state above highest watt range
rates from 14-20 pause drill first 3 min

3x20 increases watts each time
Steady state higher watt range rates from 14-20 pause drill first 3 min

3x20 increases watts each time
Steady state low watts rates from 14-20 pause drill first 3 min

Extra cool down to get to 10k

warmup

steady state/cooldown
rates@14-20
first 2 min vesper drill
middle 2 min vesper drill

THIS IS THE REST INBETWEEN
4x5x20" on 1' off trying to hit a target watt for each set first set was 92% then went up from t…

4x5x20" on 1' off trying to hit a target watt for each set first set was 92% then went up from there.

4x5x20" on 1' off trying to hit a target watt for each set first set was 92% then went up from there.

4x5x20" on 1' off trying to hit a target watt for each set first set was 92% then went up from there.

4x5x20" on 1' off trying to hit a target watt for each set first set was 92% then went up from there.

4x5x20" on 1' off trying to hit a target watt for each set first set was 92% then went up from there.

THIS IS THE REST INBETWEEN
4x5x20" on 1' off trying to hit a target watt for each set first set was 92% then went up from t…

4x5x20" on 1' off trying to hit a target watt for each set first set was 92% then went up from there.