Planned duration: 1:00
Warm Up: 20minutes warm-up the (1) 5minute effort at MAX pace you can hold, blowing up in the last 30seconds... Recover for 5minutes,
Main Set: then EVERY 5 minutes for the rest of an hour, do a 53:13 effort for 20 seconds... PUSH THIS big gear.. Jump HARD into it and try to get it going as fast as you can in 20seconds. REST for 5minutes after each one, then go again....
Cool down: 20minutes.
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