1000m at RPE4, 1 Min Rest, 300m at RPE6
-Rest 4 Min-
1000m at RPE4, 1 Min Rest, 300m at RPE6-7
-Rest 4 Min-
1000m at RPE4, 1 Min Rest, 300m at RPE7
-Rest 4 Min-
1000m at RPE4, 1 Min Rest, 300m at RPE7-8
50 Min Machine Progression – Week 11 Day 2
6 Min at RPE4, 1 Min Rest, 90 Sec at RPE6
-Rest 4 Min-
6 Min at RPE4, 1 Min Rest, 80 Sec at RPE6-7
-Rest 4 Min-
6 Min at RPE4, 1 Min Rest, 70 Sec at RPE7
-Rest 4 Min-
6 Min at RPE4, 1 Min Rest, 60 Sec at RPE7-8