Descending intervals

4-min @ Hard pace*
3-min @ easy recovery pace**
+
2x
3-min @ Hard pace*
2-min @ 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. ** This should be around RPE 4-5/10. *** Calories on Erg

For these intervals, choose one modality (Run, BikeErg, Air bike or Row). You’ll be using this same modality for the next 2-weeks so choose one you want (need) to focus on.
You can either stay on the same modality for the recovery intervals OR choose a different one (for example, hard efforts running and recovery on BikeErg OR other way around).