Variable Time 3x 5:00/3:00/2:00 rest 3:00-6:00 rates 20/22/24, 22/24/26, 24/26/28 These are 3x 10min continuous sets with rate increases along the way. R20 reps start at 2k + 17-18 sec. R22 reps start at 2k + 15-16 sec. R24 reps start at 2k + 13-14 sec. Increase pace at least -2 sec for each rate increase.