3 intervals with 3-6mins of active rest.

Interval 1 – 10 mins:

3:00 at rate 20

3:00 at rate 22

2:00 at rate 24

2:00 at rate 26

6 mins of active rest

Interval 2 – 8 mins:

2:00 at rate 22

2:00 at rate 24

2:00 at rate 26

2:00 at rate 28

6 mins of active rest

Interval 3 – 8 mins:

3:00 at rate 24

3:00 at rate 26

1:00 at rate 28

1:00 at max speed with full length pulling