B9 - 90/100 RPM intervals (1 hr),

Length (Secs)	Drill
480	warm up 42x19
50	90 RPM 53x16
10	MAX 53x16
40	90 RPM 53x17
20	MAX 53x17
30	90 RPM 53x19
30	MAX 53x19
20	90 RPM 53x21
40	MAX 53x21
180	recovery 42x19
50	90 RPM 53x16
10	MAX 53x16
40	90 RPM 53x17
20	MAX 53x17
30	90 RPM 53x19
30	MAX 53x19
20	90 RPM 53x21
40	MAX 53x21
180	recovery 42x19
180	100+ RPM 53x21
60	recovery 42x19
120	100+ RPM 53x19
60	recovery 42x17
60	MAX 53x17
120	recovery 42x19
180	100+ RPM 53x21
60	recovery 42x19
120	100+ RPM 53x19
60	recovery 42x17
60	MAX 53x17
120	recovery 42x19
180	100+ RPM 53x17
120	90 RPM 53x19
180	100+ RPM 53x17
120	90 RPM 53x19
60	MAX 53x17
420	cool down 42x19