6 MIN WARM-UP SPIN
DRINK
3 x 14 MIN ON / 2 MIN OFF
MAX SPEED WHILE REMAINING UNDER LT MINUS 10 BEATS
2 X 2 MIN BUILDING TO LT MINUS 10, PICK YOUR SR
2 MIN @ LT MINUS 10, YOUR SR - 6
2 MIN @ LT MINUS 10, YOUR SR - 4
2 MIN @ LT MINUS 10, YOUR SR - 2
2 X 2 MIN @ LT MINUS 10, YOUR SR
6 MIN COOL DOWN