6 × 30 - 20 - 10 1 min easy.. 2 × 4 min effort 1 min easy 1 min easy 2 x 4 min effort 1 min easy 1 min easy 2 x 4 min effort 1 min easy 1 min easy 6 × 30 sec effort 30 sec easy That was so hard , I was humbled in the first 2 minutes