Session 1
This workout is designed to improve your aerobic capacity through a mix of low-intensity steady-state and short, mid-intensity intervals.
Warmup: 5 minutes at RPE 4
10 minutes at RPE 5
Aerobic Intervals: 5 x 2 minutes at RPE 6 with 1min active rest between at RPE 4
10 minutes at RPE 5
Cooldown: 5 minutes at RPE 4
Total Time 45min
Session 2
This session is a series of decreasing length intervals with increasing intensity, and will primarily work your aerobic power or VO2 max
Warmup: 10 minutes at RPE 3-4
Interval 1: 5 minutes at RPE 5 Rest: 30 seconds
Interval 2: 4 minutes at RPE 6 Rest: 30 seconds
Interval 3: 3 minutes at RPE 7 Rest: 30 seconds
Interval 4: 2 minutes at RPE 8 Rest: 30 seconds
Interval 5: 1 minute at RPE 9 Rest: 30 seconds
Interval 6: 2 minutes at RPE 8 Rest: 30 seconds
Interval 7: 3 minutes at RPE 7 Rest: 30 seconds
Interval 8: 4 minutes at RPE 6 Rest: 30 seconds
Interval 9: 5 minutes at RPE 5 of threshold Rest: 30 seconds
Cooldown: 3 minutes at RPE 4%
Session 3
This workout is designed to target and enhance your aerobic capacity and work on your fatigued speed.
You’ll start with a thorough warm-up, followed by 4 sets of 1min at race pace followed by 15sec sprint followed by an aerobic recovery effort. Finally, you will cool down to bring your heart rate back to normal.
Warmup: 10 minutes at RPE 3-4
Intervals:
4 sets of 1 minute at race pace RPE 7-8,
15 seconds at max RPE 9-10
then 4min at an steady aerobic pace RPE 4-5 repeated
Cooldown: 14 minutes at 50% of threshold Total time: 45 minutes
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