15 min warm-up

5′,4′,3′,2′,1, @ 16 (+23), 18 (+21),20 (+19), 22 (+17), 24 (+15)

5 x 1:20 ON, :40 OFF

Rate 24

Pace: 5K

4 x 1:30 ON

2:30 OFF

Rate 26-28

Pace 2K

5 min steady state cool down