2 rounds:
1500m, REST 4:00
1250m, REST 4:00
1000m, REST 6:00
1500m intervals - low rate
1250m intervals - medium rate
1000m ntervals - high rate
After a thorough warmup, complete these two sets of ascending rate intervals. The first 1500m of each set should be done at a rate less than 24 spm. You can push on this interval as you have 4 mins rest to recover. The 1250m interval should be challenging at medoum rate (24-28spm). Rest for another 4 mins before performing the final 1km at high rate. This is the real work interval where you shpuld push hard, row well and feel what it is like to hold a high pace with fatigue in your legs.
After set 1 is complete, rest for 6 mins and then repeat in the same pattern, aiming to better your set 1 scores.
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