Session #1
RUN
6 x 800m, 2' rest between pieces
*Go 2-3 seconds faster on each piece.
Session #2
Bike/Row/Ski
8'-7'-6'-5'-4'-3'-2'-1' on, 1' rest between pieces
Start first piece (8-minute piece) @ 65-70% output. Each piece, must go 1 full second faster on average split for the piece.
*If you are unsure way to start, be more conservative on the first piece and make bigger jumps in speed as the pieces get shorter.