VO2 3. 3 x (5+10min) 90% / 50% of your VO2

6 minutes of WU 1 at 1:5 pace [Fixed resistance 2]
3 minutes of WU 2 at 1:25 pace [Fixed resistance 3]
1 minute of WU 3 at 50 pace [ERG watts = 50% of FTP]
5 minutes of 1/3 283w [ERG watts = 90% of FTP]
10 minutes of Rust [ERG watts = 50% of FTP]
5 minutes of 2/3 283w [ERG watts = 90% of FTP]
10 minutes of Rust [ERG watts = 50% of FTP]
5 minutes of 2/3 283w [ERG watts = 90% of FTP]
10 minutes of Rust [ERG watts = 50% of FTP]
5 minutes of Cooldown [ERG watts = 30% of FTP]