WORKOUT VIDEO - Rate and Speed 1

The first of the series, get stuck in. Three intervals at varying rates to forge great rate control and speed as we build through the rates.

Total workout time - 32mins
Work time - 26mins

Interval 1 - 10mins:
3:00 at rate 20
3:00 at rate 22
2:00 at rate 24
2:00 at rate 26

Rest 3mins

Interval 2 - 7mins:
3:00 at rate 20
2:00 at rate 22
1:00 at rate 24
1:00 at rate 26

Rest 3mins

Interval 3 - 4mins:
2:00 at rate 26
1:00 at rate 28
1:00 at maximum rate, full length

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