WARM UP
0:00 – 1:00 = Build to 7 RPE
1:00 – 2:00 = 3 x 10 Sec Sprint/10 Sec Active Recovery
2:00 – 2:30 = Hold 8 RPE (TT Pace)
2:30 – 3:00 = Back to 6 RPE
3:00 – 4:00 = 10 Sec Sprint/10 Sec Active Recovery
4:00 – 5:00 = Personal Erg Prep
ESD
6 Rounds | 30 Mins Total
2 Min Efforts at TT +3-5 Secs (95% MAS)
3 Mins Rest