4 minutes @ 22
3 minutes @ 24
2 minutes @ 22
1 minute @ r28 max effort (212 avg. watts)
5 minute rest
20 steady minutes @ 24 (4212 meters)
No rest between the first four intervals - should be ten continuous minutes. Use the first three as a warmup before sending it during the one-minute max effort. For the 20 minute piece, take your average watts from one-minute max effort and divide in half (212 > 106). At the 10 minute mark, bump up 10-15 watts, then again at the 5 minute, 2.5 minute and finally at the 45 second mark. Note your average watts and total meters for the twenty minute interval. Last 45 seconds were done above 200 watts.
Midline
5X12+0:10 Hollow Rocks + Hollow Hold
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