Warm Up
3:00 WORK @24
REST
3:00 WORK @24/26/28
REST
3:00 WORK @28
WORK intensity is defined as...
:60 Easy, :20 Very Easy, :40 Moderate, :40 Very Easy, :20 Hard
Workout
Segment 1: 8 Rounds of 20 Second Sprints @28 with 10 Seconds Rest in between
~2 Minute BREAK
Segment 2: 4 Rounds of 40 Second Sprints @28 with 20 Seconds Rest in between
~2 Minute BREAK
Segment 3: 2 Rounds of 60 Second Sprints @28 with 30 Seconds Rest in between
Kept the drag low and focused on a quick and powerful drive. Don't max out at the start of each set, try and get faster with each interval at each time domain. Very happy with this effort on a beautiful November Saturday afternoon.
~2 Minute BREAK
Segment 2: 4 Rounds of 40 Second Sprints @28 with 20 Seconds Rest in between
~2 Minute BREAK
Segment 3: 2 Rounds of 60 Second Sprints @28 with 30 Seconds Rest in between
Kept the drag low and focused on a quick and powerful drive. Don't max out at the start of each set, try and get faster with each interval at each time domain. Very happy with this effort on a beautiful November Saturday afternoon.
