Three 11 minute rounds of two minute pyramids.
The efforts start at 30 seconds and increase by 30 seconds each time until you reach 120 seconds. They then decrease in length my 30 seconds until the final 30 second effort is completed. Each effort is followed by a 30 second recovery.
Two minutes of recovery then repeat two more times.
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AIS 33 Minutes
Lactate Tolerance training - Six efforts with variable recovery.
Each effort should be an all out effort, above 90% intensity. The idea is to put yourself into difficulty early and hold on from there.
1 On, 3 Off, 2 On, 3 Off, 3 On, 3 Off, 4 On, 2 Off, 5 On, 1 Off, 6 On
Good Luck. -
Castle Walls
Three 10 minutes sets alternating between a Moderate and Hard intensity every 60 seconds.
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'Hill' Repeats
Three 6 minute intervals followed by three 3 minute intervals.
The 6 minute effort
3 minutes Moderate
2 minutes Hard
1 minute Very HardThe 3 minute effort
1 minute Moderate
1 minute Hard
1 minute Very Hard
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