Allow yourself to enter Cardio Coach Land and test your ability to push through, just when thought you had no more as Sean guides us through his version of the Volume 6 workout.

• Challenge 1 (progressive challenge): 3 minutes to reach orange zone (level 3), 2 minute at level 3 hill, 1 minute level 3 (or 4) sprint, 2 minutes recovery. Repeat 3 times.

• Challenge 2: (5) level 3 sprints for 1 minute, 1 minute recovery.

• Challenge 3: level 2 hill for 1 minute, level 3 hill for 2 minutes, level 4 hill for 1 minute (no recovery between).