10 min warm-up – 4′, 3′, 2′, 1′ at 18, 20, 22, 24 rate

5 x 5′
1-3 at 2′ at 22, 2′ at 24, 1′ at 26 (85%)
4-5 at 2′ at 24, 2′ at 26, 1′ at 28 (85%-90%)

cool down 5′, stretch, hydrate