3 x 10 minutes @ 85-90% effort.

#1. 22 for 5 minutes, 24 for 5 minutes
PACE: +8 @ 22, +6 @24

#2. 24 for 5 minutes, 26 for 5 minutes
PACE: +4 @ 24, +2 @ 26 for 5 minutes

#3. 26 for 10 min
PACE: +4-+5