3 x 10 minutes @ 85%-90% (+8-10 over 2k pace)
3 minutes rest between pieces
rate: 26-28 every 2 minute
Start at 26 and jump up to 28 every 2 minutes.
The 28 should feel light and lively and should give only a perceived feeling of fatigue. we want to bring in a higher rate so that your body can get used to a higher rhythm and develop quicker reflexes, body positioning, etc…