Variable Timed Intervals 
1: 5:00 // 3:00 // 1:00
2: 4:00 // 3:00 // 2:00
3: 3:00 // 3:00 // 3:00
Rest 3 to 6 minutes between intervals 
Rate: 18 // 22 // 26

DF 117

These are 3x 9 minute continuous sets with rate increases along the way. As written, start r18 reps at 2k plus 19-20 seconds and increase pace at least -4 seconds from previous rate increase. Started slower as this was a recovery piece done watching The Office, but tried to make jumps of ~9-10 seconds with each rate increase.