55 min interval session - 4 x 4-minute efforts, 3 x 3 minute efforts and 5 x 1 minute sprints with 30 secs rest between each set. Then 4min, 2 x 3mins and 2 x 1 min sprints to finish.
55 min interval session - 4 x 4-minute efforts, 3 x 3 minute efforts and 5 x 1 minute sprints with 30 secs rest between each set. Then 4min, 2 x 3mins and 2 x 1 min sprints to finish.