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980312  F2   ( 83,6 Kg ) 
53 x 17   5 min at slope 0  180 watt  for warm up then
repeat
    5.00 min at  250 watt
    2.30 min at  180 watt
until > 50 minutes OR pulse is not falling back at low wattage.

Avg. pulse 155  ( 76 % HRR ) avg. watt 220,. avg. cadence 83
* est ml/min/kg 60, ** est max. watt 352
This training was done with my son in his living room, and we was sharing the fan .
I had problem with distance from cadence transmitter to clock, = missing cadences.
I didn't see it in time as we was looking at last years "Alp du hues" with Pantani on video.
Avg. cad. at  low wattage ( from Tacx excel ) 92 at high wattage, 85, 80, 70, 65, 95, 65, 85.
A good workout using Riis method to push up LT, by working just below if !