Carmichael Power Intervals

This morning's workout included
Chris Carmichael Power Intervals:
15 min warm-up @ 90rpm
2 x 1:00 sprints @ max intensity
3 min recovery
3 x 5:00 power intervals @ 100 rpm
3 x 5:00 recoveries in between each interval
12 min steady state
3 x 2:00 @ 95-100rpm med gear
3 x 2:00 @ 80-85rpm low gear
8:00 min cool down
Total workout 71 minutes