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.

As each interval progresses, you'll get to a point where you'll expose yourself to 'hardship'. But then you'll have a rest for 2:30 minutes, which lets you recover - and the next interval will get to that point a little quicker. But importantly, you won't need to stop. You can keep going until the next rest period.

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