3.5km warm-up .. starting from Briars
First fast 3km : 118 -127 bpm
3 mins. easy
Second fast 3km : 125-132 bpm
5.7km Run/walk 30/60 incl. 10 x 30 secs. strides. Finishing at Briars; stretches on the grass.
And that was it! Test shows MHR of 132bpm, added on 4 more for good measure making MHR 136 bpm, which is exactly what I've been using as MHR before doing the test!