Pre-set the monitor for 60 minutes. Ski seven intervals in a pyramid of 4-6-8-10-8-6-4, with two minutes at light pressure after each interval. A four minute piece, then two light, a six minute piece, two light and so on.
PM3/PM4: B-D-E-D-B-B-B-A-A-A-A-B-B-E-D-B-B-E-D-B-B-E-D-D-B-A-B-B-E-D-C-C-D-C-E-D-C-C-E-D-C-C-E-E
PM5: B-D-D-D-D-B-B-B-A-A-A-A-B-B-E-D-B-B-E-D-B-B-E-D-D-B-A-B-B-E-D-C-C-D-C-E-D-C-C-E-D-C-C-E-E