10KW5S1 - https://youtu.be/GChMVufnI4E Start off at a good hard pace for 4 minutes, instantly go even harder for 4 minutes - rest then do it again three more times. 🚣 4 x 8 mins with 2:30 rest between 🚣‍♀️ ➔Pace Guide = 2K+12 then 2K+5 ➔Effort = 7/10 then 9/10 ➔Speech = Tough ❗ Effort wise, those 4 minutes at 2K+5 will feel up there, getting close to "Top" intensity. But this is still overall a MID tier workout due to the 4 minute lead in and the 2:30 rests. Remember - a TOP intensity workout is one that takes you to a point where you think you can't continue. This one should just take you to a point where you really have to push hard in order to continue. ❗ The point of this workout is that it WON'T feel easy. But at the same time, it's not a TOP workout that will destroy you and leave you unable to continue at the end.