Variable Time 3x 5m/3m/2m rest 3-6min 54-55%, 57-59%, 61-63% rates 18/20/22, rates 20/22/24, rates 22/24/26 These are 3x 10min continuous sets with rate increases along the way. R18 reps start at 2k + 19-20 sec. R20 reps start at 2k + 17-18 sec. R22 reps start at 2k + 15-16 sec. Increase pace at least -2 sec (+3-4%) for each rate increase.