I posted this a little late..sorry. For those who have time to do an extra workout this week can easily plop this into the week.

Warm-up 5 minutes:
3 minutes steady state, then :30 seconds ON and OFF at full pressure 28, 30

5 x 1 min ON, 1 min OFF FULL PRESSURE x 2
1st set @ 26, 28, 28, 30, 30
3 minutes REST
2nd set @ 28, 28, 30, 30, 32

1 x 3 @ 1 min ON, 1 min OFF
Rates @ 30, 32, 34