10 minute warm-up

4′, 3′, 2′, 1′ @ 16(5K+14), 18 (+14), 20 (+12), 22 (+10)

10 x 1′ ON, 1′ OFF (Full Pressure)

20, 22, 24, 26, 24, 22, 20, 22, 24, 26

concentrate on generating power at a lower rate than the rate you need to get to for the piece.

20 min steady state

1st: 4′, 3′, 2′, 1′ @ 18, 20, 22, 24

2nd: 22 spm at 5K +10

Cool Down