Set 1: Start at level 1 and go until failure (Focus on the above components) Stop once you have not made the beep 4 times in a row. Rest 5-7 minutes
Set 2: Start at level 4 or higher and practice at speed. Stop once you have not made the beep 4 times in a row.
Stop and rest for a couple of beeps and then run until you cannot make 4 beeps and rest again. Keep doing this until you physically cannot run anymore.
