Workout #1 - 60 minutes
8:00 easy warm up
8 x 1:00 hard (Z5)
2:00 easy
8 x 2:00 hard (Z3)
1:00 easy
4:00 easy cool down
Workout #2 - 60 minutes
8:00 easy warm up
4 x 4:00 hard (Z4)
2:00 easy
10 x 1:30 hard (Z3)
30 seconds easy
8:00 easy cool down