Rest periods

8x500/3.30r <1:43

Ave = 1:43.5

1:45.2@33
1:43.7@33
1:44.0@35
1:43.7@34
1:43.5@35
1:43.4@36
1:42.…

Warmup

Steady state

Steady Hard 5km pacing

Cool down

Steady state low rate <25

2:05.9ave

2:09.3@23
2:06.6@23
2:07.0@24
2:04.6@24
2:02.0@25

Rest periods

HIIT ENDURANCE
4x2000/5r @ 1:52.5

1:51.8@30
1:51.7@30
1:52.5@30
1:53.0@30

Warm up

Steady state

2:06.4@23
2:05.4@24
2:03.8@24
2:02.0@26
1:58.6@28

Sprint

Cool down

Rest periods

Hiit speed intervals

4x500@ 1:42.0

1:42.6@35
1:42.0@35
1:42.0@34
1:41.8@35

Warm up

Cool down

Steady state

2:28.0@21
2:18.0@23
2:08.0@24
2:03.2@26
1:57.4@27

Warm up

Steady state 2:03.3ave

2:08:0@24
2:06.0@25
2:04.0@26
2:01.5@27
1:57.5@29

Steady state
Low rate low drag drag 105

2:10.0@24
2:09.0@24
2:06.7@24
2:02.5@25
1:55.2@28

Warm up

Steady hard ....drag 0

Rest periods