Lactate pyramid workout

Monday arvo, last chance cycle before 3 days rest.
Spinning bike:
10min warm up
3 min @ lactate threshold (175-180bpm @ 300watts)
10 second standing sprint, 10 sec seated sprint, 10 sec standing sprint
30 secs recovery
2 min @ lactate threshold (175-180bpm @ 300watts)
10 second standing sprint, 10 sec seated sprint, 10 sec standing sprint
30 secs recovery
1 min @ lactate threshold (175-180bpm @ 300watts)
10 second standing sprint, 10 sec seated sprint, 10 sec standing sprint
30 secs recovery
2 min @ lactate threshold (175-180bpm @ 300watts)
10 second standing sprint, 10 sec seated sprint, 10 sec standing sprint
30 secs recovery
3 min @ lactate threshold (175-180bpm @ 300watts)
10 second standing sprint, 10 sec seated sprint, 10 sec standing sprint
30 secs recovery