Hey,
I’m not going to make it tomorrow, as off to Bray Aquathon, Feel free to fire ahead. Below is the Dig Deep set on my plan, which is aimed at someone racing on Sat. If not racing maybe something longer. Last week we did 5, 20, 10, 10, 5 min hard efforts followed be 30% recoveries.
15min Warm up Z2
3×1 min fast cadence efforts – 1min rest between (raise HR to Z4)
5min easy spinning
3 x 6 min Zone Zone 4 effort – cad 85-95rpm
6 minutes easy in between each effort.
10 mins aerobic Cool down
Within a few minutes of finsihing the cycle-
Run: EASY (4/10 EFFORT) for 10 minutes- Focus on maintaining excellent technique + a high leg turnover.
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