30sec hill repeats x 10
swim: 30 sec on 60 sec off . wear t shirt for drag
bike : 30 sec up rest on downhill... steepest grade you can find
run : 30 sec up rest on downhill or for 60 sec if on a treadmill, set treadmill at 12 to 15%
C2 : 30 sec on 60 sec rest.. set damper to highest level
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