it one set of five for five minutes and five minutes in each between run. also each run is done a LT-10(which is 175 for me) and the five rest is done at 50 below that(125 for me).
anywho, the first one got me just past the big rock and "trail sign".
rode down and the crux is that your 5 min. rest can't start until your heart rate gets to 125. i had to spin up the hill on the street and cruz back down to the trail to achieve this.
second run was right to the big rock and the rest as well. i kept it in 22x30 gear and cadence of 92 which is tuff since that part of the trail is rocky and steep. tire pressure @ 40 to make it jsut a tad more challanging on the loose rocks.
total time took about one hour, not including warm up. so i didn't even feel like this was even a workout. then again this the whole reason for this drill.
i had to force my self to drink a recovery shake just out of habit and do a cool down.
oh the pics above. i wore my "catlike" helmet today. its my backup and doesn't fit as perfect as the spuik. it does clamp-on to my noggin though and vents just a little better.