2X1000m
First 800 @ 80% (2:10/500)
Last 200 @ ‘max’ effort (1:55/500)
2 minute rest between Rounds
Rest until fully recovered
5 X20 calorie sprints
Rest :90 seconds between each interval
|
Distance
|
Time
|
Pace
|
|
800m
|
3:27.8
|
2:09.8
|
|
200m
|
0:46.9
|
1:57.2
|
|
800m
|
3:32.6
|
2:12.8
|
|
200m
|
0:47.0
|
1:57.5
|
|
***
|
***
|
***
|
|
282m
|
1:04.7
|
20 calories
|
|
283m
|
1:04.9
|
20 calories
|
|
285m
|
1:07.3
|
20 calories
|
|
287m
|
1:06.6
|
20 calories
|
|
289m
|
1:07.5
|
20 calories
|
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