Warm – up 10 minutes

10 ON 10 OFF x 5 at race pace

2 Series of: 3 x 2′ (2 min rest)
(5 min rest between sets)
Pace: +2 (2k pace)

Cool Down

Working our systems at almost 2K effort for 2 min bursts with equal rest. Looking to focus on almost 100% output with a little reserve