Pace Change 200s
12x50 all on 10s rest with this pattern
4x200 Steady on 10s rest
3x200 Mod-hard on 10s rest
2x200 Fast on 10s rest
This swim can be shortened by dropping the 4x200 line.
Warm-up with 10 minutes easy running that builds to Steady
Then do 6x 75 meter Strides with walking recoveries
Main Set is 6 x 10 minutes
Pattern is 2/4/3/1
Moderate your fast running so that you are able to recover while running Steady, not Easy
Watch how your mind will tempt you to hammer once your heart rate rises
Learn how to manage your pace effectively
Choose one (or more) of the following and insert them into your ride:
• 1-3 x 8 minutes at 92-94 cadence, take 2 minutes relaxed between if you are doing more than one interval
• 5-10 x 1/1/1 minutes – 1 minute left leg, 1 minute right leg, 1 minute both legs
• 3-10 x 3 minutes as 30 seconds super fast cadence (keep effort/HR moderate, make sure that your hips are stable and you are not rocking wildly!), 2:30 normal cadence
• 2-5 x 5/5 minutes – 5 minutes at 92-94 rpm and 5 minutes at 65-70 rpm
Single leg work only done indoors. Don’t one-leg-it down the road outside.
Overall, aim for a steady effort – avoid your Mod-Hard zone.
This workout is scheduled for an hour but what counts is getting about 20-40 minutes worth of training around the bottom of your Steady Zone. I'm going to lay out a main set but the main thing is getting out the door! So if it feels like work to get started then ease into the session. You might surprise yourself once you've warmed up. Start with ten minutes of easy running. The main set is 5x8 minutes continuous: if everything goes well you'll have each eight-minute interval done slightly faster. However, I do this workout 2-3 times a week and I only get it "right" a couple times per month! So... 5x8 minutes, or 5x a distance that will take about 8 minutes. If you subscribe to my Twitter Feed (endurancecorner) then you'll see that I run laps of a local lake. For me, each lap is 1,850 meters so I can check pace. The name of the game is: Lap 1 - Easy pace Laps 2 & Laps 3 - Steady pace Laps 4 & 5 - Sit just under the top of your Mod-Hard HR zone While I track pace, I don't worry about it. In other words, you can spike your HR if you are worried. So relax, accept pace and get the work done.
Warm Up with 10 minutes Easy cycling
(10x) Alternate 30s Fast with 30s Easy
10 minutes Steady
5 minutes Easy
(5x) 8 min Big Gear (65 to 75 rpm), Mod-hard effort on 2 min Recovery
5 min Easy
NOTE: If you have extra time then you can extend this workout by placing 15-30 minutes of slightly easier then Steady effort/watts following the last Big Gear interval.
POWER USERS: Mod-hard effort (with low cadence) should roughly equate to slightly UNDER FT power. I recommend that you stay under FTP for this session.
This entire swim is Easy to Steady effort on 10-15s rest
Focus on relaxed swimming with three-stroke breathing.
Swim can be extended by inserting “2x25, 450” immediately after the 500.