Cool down

Rest periods

8x250/2r <1:45.0
Ave=1:44.2
Drag 128 rate 33

Warm up

Steady state low rate <25spm

2:19.9@21
2:13.2@22
2:13.7@22
2:13.7@23
2:12.3@23

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