Steady State with a series of bursts.

40′-60′ minutes

3′ at 20 (+15-+17), 1′ at 26 (+7-+9) x 5

3′ at 22 (+13- +15), 1′ at 28 (+5-+7) x 5

Cool Down

The steady state part should feel relaxed and be a recovery row and help with technique. The up tempo segments are to increase heart rate for a short period of time and force you to keep the technique as you apply yourself with more power.