As The Flywheel Spins Workout 8 - Power Pyramid 

Rate: 24

DF: 120

🎯 170 watts or higher for all intervals (2:07.2/500m pace)

14 x 2:00 work intervals with no rest in between
2:00/1:45/1:30/1:15/1:00/0:45/0:30/0:30/0:45/1:00/1:15/1:30/1:45/2:00

Each two minute interval that passes, we will increase the amount of rest by 15 seconds, until we reach the interval with 30 seconds work. At that point, we will gradually decrease the amount of each rest interval by 15 seconds until we get back to the 2 minute work interval. As the time of work decreases, we will work to increase the amount of power (in watts).