Variable Time 5:00/3:00/1:00, 4:00/3:00/2:00, 3:00/3:00/3:00 rest 3:00 to 6:00 rates 18/22/26 These are 3x 9min continuous sets with rate increases along the way. R18 reps start at 2k + 19-20 sec. Increase pace at least -4 sec from previous for each rate increase.