WOD 7-23-09 Stand and Deliver

1 hr 10 min.

15 min. Very easy spin
Then:
(Climbing VO2 max intervals.):
5 x (2 min. VO2 max w/full sprint last 15 seconds + 30 seconds recovery + 2 min. VO2 max w/full sprint last 15 seconds + 2 min. Recovery)

Alternate 2 sets seated very high cadence with 2 sets standing very high cadence. Last set, standing high cadence 1st set, seated high cadence 2nd set