Session 1 revisits phase 1 workout 1 but in a gentler way as I have used the format to kick the legs into action and get your system familiar again with the variable efforts

I have broken off the minute up and down sections from the end of the blocks and placed them at the start BUT added a minute off before you enter the 8 min slider effort.

You repeat this 2 x times and then do a full block of the 8 min slider into the 2 x 1 minute up and down at the end (so in total it's only 3 blocks rather than the 4 you did in phase 1. This is enough today - just get through it)

The opening 2 blocks look like this

1 min at 88-92%
1 min at 80-85%

1 min recovery

2 mins at 75-80%
3 mins at 85-90%
3 mins at 75-80%

Then you do the final block of

2 mins at 75-80%
3 mins at 85-90%
3 mins at 75-80%
1 min at 88-92%
1 min at 80-85%

Smile and sweat (and enjoy)

10 min warm up and 10 min cool down