12 x (45 sec AnP+, 2:15 easy). Did the first couple too easy, at the bottom of AnP. Coach told me to aim for 300W, then told me to aim for 330W. 5 min easy 5 x (2 min MAP big ring, 3 min Sweet Spot small ring high rpm, 2 min E2 big gear low rpm)
On this last set, the first interval felt brutal, but then your body flushed the acid and the later reps felt better. Quads felt a little shredded after.