Choose ONE of the following sports:
Swim: 3 x 300m without deviating more then 5 seconds from best 300. recover 1 min between intervals
Bike: SC: 3 x 4 miles without deviating more than 45sec from best 4 mile, recover 1 min LC: 3 x 6 miles without deviating more than 1min from best 6 mile., recover 2 min. U: 3 x 10 mile without deviating more than 1min 30sec from best 10 mile recover 5 min
Run: SC: 3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min. LC: 3 x 2 mile without deviating more then 20 sec than best 2 mile, recover 4 min. U: 3 x 5k without deviating more than 2 min from best 5k, recover 5 – 10 minutes
C2: SC: 3 x 600m without deviating more than 5sec then best 600m, recover 1 min. LC: 3 x 1000m without deviating more then 10 sec than best 1000m, recover 2 min. U: 4 x 1250m without deviating more than 20 sec from best 12450m, recover 3min
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