Monday Interval Training

2 x 4 mins at 5k effort (90s)
5 x 1 min at 3k effort (1 min)
2 x 4 mins at 5k effort (90s)
5 x 1 min at 3k effort (1 min)
2 x 4 mins at 5k effort (90s)* optional

Going back to 4 min reps after the 1 min reps will feel hard, but try and
keep them high quality if you can.