Warm-up 10 minutes
4′,3′,2′,1′ @ 16, 18, 20, 22

1:20
:40 sec OFF x 10
@ 5K pace
Rate 24

1:30 On
1:30 Off
x 5

first :30 sec at 5K pace rate 24
last 1:00 at 2K pace at rate 28
x 5

get off erg and do 30 jumpies

cool down