HIIT endurance
4x1000/5r @ <1:46.0

1:45.5@33 ave drag 130

1:45.5@32
1:45.4@32
1:45.2@34
1:45.9@34

Warm up

Rest periods

HIIT Endurance
4x 2000/5r @<1:56.0

1:55.2@27spm drad 130

1:55.9@26
1:55.7@26
1:55.0@28
1:54.3@29

Warm up

Steady state low rate
low drag @ 0

2:21.8@20
2:10.1@23
2:06.7@24
1:58.8@26

Steady state low rate

Warm up

Speed Interval
Pyramid @ 1:44.1

16 x 250m/3r @ 1:37.5 avé

Technical

Cool down

Warm up

Cool down

Low rate low drag @ 0

2:12.1@23
2:08.9@23
2:06.9@24
2:05.0@24
1:55.5@28

Cool down

Steady low rate zero drag

2:17.3@22
2:09.4@23
2:02.7@24
1:57.6@26
1:54.5@28

Steady low rate zéro drag 0

2:17.2@22
2:12.7@23
2:11.9@24
2:09.9@24
2:08.2@25

Steady state low drag

Neg splits

2:23.2@21
2:03.9@24
1:53.8@27
1:46.0@31

Steady state low dead @ 0

Technical

Steady state low drag @ 0

2:10.4@23
2:05.5@24
2:04.9@24
2:03.9@26
1:55.3@28