Warm-Up
3 Min at RPE1-2
2x (10 Sec Acceleration to RPE8, 60 Sec at RPE2)
2x (10 Sec Acceleration to RPE9, 60 Sec at RPE2)
2x (10 Sec Acceleration to RPE10, 60 Sec at RPE2)
Main Workout
3 Sets
2x (90 Sec at RPE4, 15 Sec at RPE2)
90 Sec at RPE3
2x (75 Sec at RPE5, 15 Sec at RPE2)
90 Sec at RPE3
2x (60 Sec at RPE6, 15 Sec at RPE2)
90 Sec at RPE3
2x (45 Sec at RPE7, 15 Sec at RPE2)
90 Sec at RPE3
2x (30 Sec at RPE8, 15 Sec at RPE2)
90 Sec at RPE3
2x (15 Sec at RPE9, 15 Sec at RPE2)
90 Sec at RPE3
Total: 32.5 Min