Notes
Warm up
5min hard @ 16km/hr, 5 min rec @ 12.5km/hr
4 min @ 16.4km/hr, 4 min @ 12km/hr
3min @ 16.4 km/hr, 3 min @ 12km/hr
2 min @ 16.8km/hr, 2 min @ 11.5km/hr
1 min @ 17.2km/hr, 1 min @ 12km/hr
5 min @ 16km/hr, 5 min @ 12km/hr (this was rather hard following just 60 sec rec)
4min as above, 4 min rec
3 min, 3 min rec
2 min, 2 min rec
1 min, 1 min rec
Warm down
Interval session courtesy of Globule. Hardest I have ever done. By some way. Thanks mate.