Interval Time 6x 6:00 (3:00/3:00) rest 2:00 55% start rates 18/20 and 20/22 Start at 2k PB pace +20 seconds at r18; +18 at r20. Increase pace -2-3 seconds (+3-4% watts) from previous with each increase in rate. Reps 1/3/5 are r18/20. Reps 2/4/6 are r20/22.