This is a lactate test and it is the same one we are using for the FR, if you do not want to reach 120%, up to 90% would be enough.
-15m 40% power=3s
-6m 50% power=3s
-6m 60% power=3s
-6m 70% power=3s
-6m 80% power=3s
-6m 90% power=3s
-6m 100% power=3s
-6m 110% power=3s
-6m 120% power=3s
Once you finish the test you stop it and record it, do not record cool down.