4 MIN WARM-UP SPIN

DRINK

SET YOUR MONITOR FOR 2 MIN INTERVALS, NO REST

MAX SPEED WHILE REMAINING UNDER DESIGNATED HEARTRATE

• 2 MIN BUILDING TO 140 BPM, PICK YOUR SR

• 2 MIN @ 145, YOUR SR

• 2 MIN @ 145, YOUR SR + 2

• 2 MIN @ 145, YOUR SR + 4

• 2 MIN @ 145, YOUR SR + 2

• 2 MIN @ 145, YOUR SR + 4

• 2 MIN @ 145, YOUR SR

• 2 MIN OFF

• 2 MIN @ 140, YOUR SR

• 2 MIN @ 145, YOUR SR + 4

• 2 MIN @ 145, YOUR SR

500 METER COOL DOWN