2 Options:
40 minute steady state
4′, 3′, 2′, 1′ @ 18, 20, 22, 24
x3
last 10′ segment at
10 on, 10 off @ 26 2K + 2 or faster
Or
3 x 15′ with 4min rest
5′, 4′, 3′, 2′, 1′ @ 16, 18, 20,22 finish at 5K+4
5′, 4′, 3′, 2′, 1′ @ 18, 12, 22,24 finish at 5K+2
5′, 4′, 3′, 2′, 1′ @ 16, 18, 20,22 finish at 5K+4