In this week's Training Sessions is a mash-up of intervals with a 12-minute test and is a gift from Dunc:
Warm up as usual then start the intervals as follows:
3min easy, 1min hard, recovery for 1 min (slow jog or walking is fine)
2min easy, 2min hard, recovery for 1min
1min easy, 3min hard, recovery for 1min
4min time trial
4min recovery
4min time trial
4min recovery
3min hard, 1min easy, 1 min recovery
2min hard, 2min easy, 1min recovery
1min hard, 3min easy, 1min recovery
4min time trial
Cool down
