Name: Workout with comments

Warmup: 10:00 25%..75%
  # 0:10 Welcome to: #8
  # 6:00 Let's talk about today's workout
  # 6:10 We'll be doing 5 blocks of VO2max work
  # 6:20 Each block 2 minutes and 30 seconds
  # 6:30 30 seconds more than last time :)
  # 6:40 Finally we finish off with 10 minutes of threshold work
  # 6:50 Easy as that :)

Interval: 0:30 95% 95rpm
  # 0:00 Spin to 95 RPM if you're not already there

Rest: 0:30 50% 85rpm
  # 0:00 Rest a bit

Interval: 2:30 115% 105rpm
  # 0:00 Here we go!
  # 1:00 First minute done
  # 2:00 Just 30 seconds more
  # 2:20 Finish it!

Rest: 3:00 50% 85rpm
  # 0:00 Good!
  # 0:10 Rest for 3 minutes
  # 2:50 Ready for next round?

Cooldown: 7:30 90%..25%
  # 0:00 We'll now gradually decrease the power
  # 0:10 It's all downhill from here :)
  # 0:20 until you're cooled down
  # 7:10 Thanks for participating
  # 7:20 Until next time!