WEEK OF 10/15/2018
Warm up
ALL AT .30 sec each
1% @ 8.0
2% @ 7.8
3% @ 7.6
4% @ 7.4
5% @ 7.2
4% @ 7.4
3% @ 7.6
2% @ 7.8
1% @ 8.0
Rest and repeat above
Sprints .20 on/.10 off
9.0
9.1
9.2
9.3
9.4
ALL AT .30 sec each
1% @ 8.0
2% @ 7.8
3% @ 7.6
4% @ 7.4
5% @ 7.2
4% @ 7.4
3% @ 7.6
2% @ 7.8
1% @ 8.0
Rest and repeat above
Sprints .20 on/.10 off
9.1
9.2
9.3
9.4
9.5
Rest
Hills .20 sec each @ 8.0
1%
2%
3%
4%
5%
4%
3%
2%
1%
Repeat above
Sprints .20 on/.10 off
9.2
9.3
9.4
9.5
9.6
Cool Down