Warm Up 8 Min Intervall 8:15 - Jumps Hill - Speed Up am Berg 1:20 Recovery 65% 3minTech Intervall 8:15 - Flat mit 2x Runnings - fast Hill Recovery 4min Intervall 9 Min - Hill - Speed Up 3 Minuten Recovery 1:45 Intervall 5min - Flat + 2x Runnings - Hill freie Technik Cooldown 5 min
