Descending intervals

4-min @ Hard pace*
2-min @ easy recovery pace**
+
2x
3-min @ Hard pace*
90-sec @ easy recovery pace**
+
3x
2-min @ Hard pace*
1-min @ easy recovery pace**
+
4x
1-min @ Hard pace*
30s @ easy recovery pace**

• This should be a pace that you could keep for a 8-12 minute all out effort. You can build up pace as intervals get shorter IF you have extra energy, otherwise aim to hold onto your pace. ** This should be around RPE 4-5/10. *** use same machine than last week