6 MIN WARM-UP SPIN
DRINK
48 MINUTES OF: 3 MIN ON / REST UNTIL HR DROPS BELOW 110
SET MONITOR FOR 3 MIN INTERVALS, VARIABLE REST
FOR EACH INTERVAL
1 MIN BUILD TOWARD LT MINUS 10
1 MIN BUILD TO LT MINUS 5
1 MIN @ LT
REST UNTIL YOUR HR DROPS BELOW 110
6 MIN COOLDOWN