10 mins x 4 at 18/20/18/20spm (2K+20/18/20/18) – Rest 2 mins between https://youtu.be/tcwbLBZsrsU ➔Pace Guide = 18spm at 2K+20 - 20spm 2 seconds faster ➔Effort = 18spm at 5/10 ➔Speech = Comfortable ❗ Keep the pace low and slow, and let your tank of fuel build up. Don't worry if it feels a little tougher as you go through the workout. Keep to the pace guide. ❗