Workout #4
Aerobic Interval level 2
1 hour
- Warm up 10min at 70%
- 2min up to 75%
- 2min up to 80%
- 2min up to 85%
- 1min recovery
- 1min at 70%
- 1min up to 75%
- 1min hold at 75% 20min
- 1min up to 80%
- 1min hold at 80%
- 1min up to 85%
- 1min hold at 85%
- 1min recovery
- 1min at 70%
- Increase pace to 80% over 2min
- 1min recovery
- 1min at 70% 29min
- Increase pace to 80% over 2min
- 1min recovery
- 1min at 70%
- Increase pace to 85% over 2min
- 1min recovery
- 1min at 70%
- Increase pace to 90% over 2 min
- 1min recovery
- 1min at 70%
- 1min up to 75%
- 1min hold at 75%
- 1min up to 80%
- 1min hold at 80% 45min
- 1min up to 85%
- 1min hold at 85%
- 1min up to 90%
- 1min hold at 90%
- 1min recovery
- 30sec sprint, 30sec recovery
- 30sec sprint, 30sec recovery
- 30sec sprint, 30sec recovery
- 1min recovery
- 2min at 70%
- 4min warm down
Personalised plans and strength home training are available for R100 monthly by emailing maurice@velogique.co.za