Notes
12 min warm up
4 x 15 sec. at 85% w/45 sec. at 75%
3 x 15 min. at 75% w/1min. rest at 60%
15 min cool down
Tuesday
BIKE 1:15
WARM UP
12:00 easy spin (90-95 rpm), gradually getting up to 70%
INTERMEDIATE SET
4 x 15 sec fast spin (105-110+ rpm)
w/45 sec spin @90 rpm after each
spin for 3:00 before starting main set...
MAIN SET
Remember here: Long, Steady Distance!
Also, reread the questions regarding Interval Workout Instructions and Aerobic Interval Guidelines
3 x (5.0mi / 8km / 14:00) @75% w/1:00 recovery spin @60%
COOL DOWN
Bring down your HR gradually, finishing @60% by the end.
RUN 0:45
15:00 warm up jog, gradually bringing the intensity up to 65-70%
Stride Drills:
4 x "250 strides" on 5:00 interval
(This means to begin each one, every five minutes.)
Focus on increasing the speed of your leg turnover while forcing your HR to stay under 75% the entire time.
Cool down completely, bringing your HR back down to 60% by the end.
DAILY TOTAL: 2:00
WEEK-TO-DATE: 3:25