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WORKOUT 12: Set a solid baseline pace, and the challenge begins from there.    The Challenge   5 Min Interval @ Self Determined Moderate Pace (X*) 2 Min REST 4 Min Interval @ Calculated Goal (X-5) 1 Min REST 3 Min Interval @ Calculated Goal (X-10) 1 Min REST 2 Min Interval @ Calculated Goal (X-15) 1 Min REST 1 Min Interval @ Calculated Goal (X-20)   *X represents your average split for the duration of the 5 minute interval.  Your goals for the remainder of the intervals will be based off of this average split.   For example:    5 Min Interval where your average pace is 2:30 min/500m, this will be X     Your Goals for the remainder of the intervals will be as follows:   4 Min Interval will then be X-5 or 2:25 min/500m   3 Min Interval will then be X-10 or 2:20 min/500m   2 Min Interval will then be X-15 or 2:15 min/500m   1 Min Interval will then be X-20 or 2:10 min/500m         Remember, feedback is important!  Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).   Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK