just do it @ as follows

1. (equipment settings) @ 2km, progressively build towards (- bpm) range

2. then @ 4 rounds, aim for (5- bpm) range

   • 1. double round of three exercises:

     + (equipment settings) (equipment settings)
     + (equipment settings) (equipment settings)
     + (set intensity) (each leg) (equipment settings)

   • 2. (equipment settings) @ 1km of strong pace

3. (equipment settings) @ 50x

4. (equipment settings) @ finish strong 2km, go into threshold (- bpm) zone or above toward the finish

remarks

This is my classic super8 outdoor challenge made into longer version “super10”, like I said I prefer a running version but if you selected or prefer some other activity this workout may read differently for you. Just start at you own pace and them if you feel good progress to more intensive pace. Mark your time and split time for future reference.

Bellow you see attached file for my outdoor version of this workout.