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1 mins @ 2/10 (80 rpm)
2 mins @ 3/10 (80 rpm)
2 mins @ 4/10 (80 rpm)
1 mins @ 3/10 (80 rpm)
1 mins @ 7/10 (80 rpm)
1 mins @ 5/10 (80 rpm)
2 mins @ 7/10 (80 rpm)
2 mins @ 5/10 (80 rpm)
3 mins @ 5/10 (80 rpm)
2 mins @ 7/10 (80 rpm)
2 mins @ 5/10 (80 rpm)
1 mins @ 8/10 (100 rpm)
1 mins @ 2/10 (80 rpm)
30 secs @ 8/10 (100 rpm)
30 secs @ 2/10 (80 rpm)
30 secs @ 9/10 (100 rpm)
30 secs @ 2/10 (80 rpm)
2 mins @ 6/10 (80 rpm)
2 mins @ 3/10 (80 rpm)
CTXC TRAINING VIDEOS PRESENTS
SET 4: THE FINAL RUN HOME Five shorter efforts, of less than a minute, with very short ( 3 less than 30 seconds) recoveries.
FIRST EFFORT IS A STEADY 30 SECOND 03 LOOSENER
LONG BREAK (1:42) BEFORE THE FIRST 03 LONG EFFORT (1:48)
THREE LONGER HILL EFFORTS COMING UP
RIGHT UP TO THE TOP 06
SHORTER BREAK AFTER THE NEXT HILL
LOOSEN THE LEGS AFTER THE HILLS
NEXT INTERVALS WILL BE BACK ON THE FLATS
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