Workout #1 - 65 minutes
5:00 easy warm up
10 x 3:00 hard (Z3)
1:00 easy
6 x 1:00 hard (Z5)
2:00 easy
2:00 easy cool down
Workout #2 - 65 minutes
5:00 easy warm up
15 x 1:30 hard (Z3)
:30 seconds easy
3 x 6:00 hard (Z4)
3:00 easy
3:00 easy cool down
Workout #3 - 60 minutes
5:00 easy warm up
5:00 moderate effort, picking up and holding slightly harder effort then warm up (upper Z2)
5:00 harder effort, picking up again and maintaining effort (lower Z3)
5:00 even harder effort and holding (Z4)
6 x 2:00 hard (Z5)
4:00 easy
4:00 easy cool down |
