Swim intervals: 10 x 100 m in zone 4
Hard, controlled efforts close to the hardest you could hold for about an hour.
4 times
|
2
|
50 m easy
|
Endurance |
|
|
15 s rest
|
|
10 times
|
4
|
100 m effort
|
Threshold |
|
|
20 s rest
|
|
|
1
|
300 m cool down
|
Recovery |
Only do hard sessions when you're fit and well. If you have a heart condition or any doubts, check with your doctor first.
Bike intervals: 3 x 8 min in zone 3
Steady, sustained efforts: hard enough to focus, easy enough to finish.
|
2
|
9 min warm up
|
Endurance |
3 times
|
3
|
8 min effort
|
Tempo |
|
1
|
3 min easy
|
Recovery |
|
2
|
3 min cool down
|
Endurance |
Only do hard sessions when you're fit and well. If you have a heart condition or any doubts, check with your doctor first.
Run intervals: 5 x 4 min in zone 3
Steady, sustained efforts: hard enough to focus, easy enough to finish.
5 times
|
3
|
4 min effort
|
Tempo |
|
1
|
1:30 easy
|
Recovery |
|
1
|
3:30 cool down
|
Recovery |
Only do hard sessions when you're fit and well. If you have a heart condition or any doubts, check with your doctor first.
