we did 6x3' intervals with 1' rest
warm up and winding down

warm up + 6x20 seconds max watts row, with split negative splits from 1:63.6 down to 1:48.6.

It's called "Speed work", 12 sets, 1 min build up and sustain on 2k pace, 1 min rest

For some reason, the PM5 from the gym where I did the test can't be verified.

warm up, then a 4 min run, end with winding down. I tried to keep a negative split, and positive meters. I got 938 meters, first in my 65…