Pick the machine of your choice for the day
Rest 1:00 between each of the work efforts

3:00 @ warm-up
2:00 @ moderate
1:00 @ moderate +
1:00 @ fast
1:00 @ fast
2:00 @ same as the previous 1:00
3:00 @ same as the previous

• The goal here is to use the first 4 intervals to find a pace that you can maintain for the final 1/2/3 minute efforts. Remember there is only a 1min rest between!
• Watch the monitor closely to see your paces and average pace