Warm-up:
Maximum Training: 15-30 minutes (Using Polar App)
Warm-up to 79% (Recover to 69%)
Sprint to 90%+ (Recover to 69%)
Comments
CrossFit Journal
Warm-up:
Maximum Training: 15-30 minutes (Using Polar App)
Warm-up to 79% (Recover to 69%)
Sprint to 90%+ (Recover to 69%)
SPD CrossFit 
21:26 minutes
(Warm-up: @6 MPH)
(Sprints: @10 MPH)