Spinning 2:10:00 
>3 x (1 min MAP, 30 sec easy, 4:30 sweet spot, 2 min easy)
>easy (5 min?)
>15 minutes: 15 revolutions as fast as you can in third easiest cog and small ring, then spin high enough in the same gear to hold E2 while each of the other 6 teammates took their turn. Repeat for 15 min. Max 184 rpm.
>8 minutes easy
>3 x (3 min sweet spot, 3 min E4, 1 min MAP, 3 min E3 at <60 rpm)
I rode the sweet spot too high until the very last time in the last set. I was well into my E4 zone. Now I know better for next time.