Today is another day of pushing the body into race pace mode. We will begin at a lower rate and slowly bring the rate higher and the lesson the length of intensity. We want to do this to help us mentally get tough but get a sense of the discomfort at the intense levels of power application. The last set is way beyond what is reasonable so that you can really stretch the body to absolute maximum effort. These are short bursts.

Warm- Up
10 minutes
2:00 ON, :45 seconds OFF @ 24 (80%) x 5
1:00 ON, :30 seconds OFF @ 28 (90-100%) x 5
:15 seconds ON, :15 seconds OFF (110%) x 5

Cool Down