10 min warm-up
4′, 3′, 2′, 1′ at 16, 18, 20, 22

10 Min at
4′, 3′, 2′, 1′ at 20 (5K+6), 22 (5K+4), 24 (5K+2), 26 (5K)

1′ min ON, 1′ OFF x 10 (Full Pressure)
20, 20, 22, 22, 24,24, 26, 26, 28,28,

Cool Down for 5 min at 22 spm