Aerobic base building run; purpose is to continue to build your body's ability to utilize fat (oxidization) for fuel. Be sure and run these easy in zone 1or 2 with an RPE (rate of perceived exertion) of 5-6 maximum

Masters swim or see swim workouts

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This set is meant to be short, very, very high itensity (immeasurable for heart rate monitors; used RPE) and should be 95% of maximum)

Warm up VERY good-You should be sweating by the time you start your intervals-for at least 10-15'. Perform 10 x's 40" Z4/5 2-3' RI; these are very, hard! Complete recovery over 2-3' then repeat. Ride the balance of ride aerobic (Z2) or aerobic plus 5-10BPM (Z3) Warm down (WD) at least 5-10'

Warm up for at least 10-15' then find a hill of 45"-1' if possible (or, simply turn around at 45") Take a full recovery or (Min) 2-3' between. These should be as easy as you can run uphill! Run at lowest HR possible!

Run between 6-10 intervals focusing on high cadence, short, quick steps; do not try stretch out your stride here! Run the balance aerobic/aertobic plus 5-10BPM (Z2/3) Warm down (WD) for a least 10'.

Masters swim or see swim workouts

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