Day 1) Warm up for 30min, then 8km at 8 x 1000 (start with 750m @ R22 + 250m @ R18; next 1k, rate goes up by 2 beats until rate 28 then reverse the rate order back down.)
1st set 22/18; 2nd 24/20; 3rd 26/22; 4th 28/24; 5th 28/24; 6th 26/22; 7th 24/20; 8th 22/18.
Day 2) Warm up 30min, then 5 x 1000m (250mR26+250mR28+250mR30+250m rate shifts)
Day 3) Warm up for 30min, then 8 x 500m at R26+ with last 100m at open rate, side by side.
