2 x 15 minutes
5 min @ 22, 5 min @ 24, 5 min @ 26
PACE: +8 @ 22, +4 @ 24, 5k pace @ 26

5 minutes rest between 15 min segments

Cool Down.

We are looking to keep a steady and strong effort throughout the progression. As we go from 22-26 the body will fatigue and we must stay focused and precise in our application of power and effective technique to support the power.