Variable Time 5m/3m/1m, 4m/3m/2m, 3m/3m/3m rest 3:00-6:00 54-55% start 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 (~5%) from previous for each rate increase.