Today is about creating max power with race pace. We need to develop power and practice sustaining it with intensity and focus. We training the body to gain strength through speed, quickness and acceleration of force.

Warm-up: 5 minutes

10 x 1 min ON, 1 min OFF
@ 30 rate
Max power

20 x :30 seconds ON, :30 seconds OFF
@ 32 (for 1st 10)
@ 34 (for 2nd 10)