10 min warm up 4, 3, 2, 1 at 18, 20 , 22, 24spm start at 5K+12

5 x 3min on 2min off

1. 18, 20, 22spm start at 5K+8

2. 20, 22, 24 start at 5K+6

3. 22, 24, 26 start at 5K+4

4. 24, 26, 28 start at 5K+2

5, same as 4

warm down