5 minute Over and Under Intervals

2 minutes of Warm Up 1 [ERG watts = 40% of FTP]
2 minutes of Warm Up 2 [ERG watts = 50% of FTP]
2 minutes of Warm Up 3 [ERG watts = 60% of FTP]
2 minutes of Warm Up 4 [ERG watts = 70% of FTP]
2 minutes of Prepare [ERG watts = 50% of FTP]
2 minutes of Under 1 [ERG watts = 90% of FTP]
1 minute of Over 1 [ERG watts = 115% of FTP]
2 minutes of Under 1 [ERG watts = 90% of FTP]
2 minutes of REST [ERG watts = 40% of FTP]
2 minutes of Under 2 [ERG watts = 90% of FTP]
1 minute of Over 2 [ERG watts = 115% of FTP]
2 minutes of Under 2 [ERG watts = 90% of FTP]
2 minutes of REST [ERG watts = 40% of FTP]
2 minutes of Under 3 [ERG watts = 90% of FTP]
1 minute of Over 3 [ERG watts = 115% of FTP]
2 minutes of Under 3 [ERG watts = 90% of FTP]
2 minutes of REST [ERG watts = 40% of FTP]
2 minutes of Under 4 [ERG watts = 90% of FTP]
1 minute of Over 4 [ERG watts = 115% of FTP]
2 minutes of Under 4 [ERG watts = 90% of FTP]
2 minutes of REST [ERG watts = 40% of FTP]
2 minutes of Under 4 [ERG watts = 90% of FTP]
1 minute of Over 4 [ERG watts = 115% of FTP]
2 minutes of Under 4 [ERG watts = 90% of FTP]
2 minutes of REST [ERG watts = 40% of FTP]
1 minute of Warm Down 1 [ERG watts = 60% of FTP]
1 minute of Warm Down 2 [ERG watts = 50% of FTP]
1 minute of Warm Down 3 [ERG watts = 40% of FTP]
1 minute of Warm Down 4 [ERG watts = 30% of FTP]
1 minute of Warm Down 5 [ERG watts = 20% of FTP]