[youtube=http://www.youtube.com/watch?v=xdgqhHsRM48&feature=fvst]
MPHR Workout #63
4x five-minute effort trial, run all-out

• Rest three minutes between repeats

MPHR Workout #64
three rounds:
20-second effort trial, run all-out
–rest 20″–
30-second effort trial, run all-out
–rest 30″–
40-second effort trial, run all-out
–rest 40″–
50-second effort trial, run all-out
–rest 50″–
one-minute effort trial, run all-out
–rest 1′–

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