30m turbo, (5000m ss,5 × (500m l, 500m ss)

30m turbo, 7 x (1000m, 500 l)

cold start - not enjoyable

30m turbo, 2 x (3k, 500m rest)

30m turbo, 7 x (500l, 500m @24)

2 x (2k ss, 500m rest)

30m ss turbo, 7 x (1m l, 1m h, 1m f)

5 × (500m F, 250m L), 2 x (500m L, 500m F)

10m ss, 7m ss, 7m ss - 3m rest between.

5 x (1500m ss, 500m l)

30m turbo, 6,5,4,3,2,1 with 1m less rest. blew up on 4, 3 ss

10k ss cold start.

5000m ss 5 x (500m L, 500m F)

30m ss turbo warm up