Lunchtime Run:
Warm up - 10mins
Stride session - 6-8 x 20sec strides on a medium hill. Walk back down to recover then go again. Focus on form, quick and powerful strides.
Zone 1 recovery run back to cool down - 15mins. Total time 40mins
Evening workout:
10min warm up
40-60min aero position at SS Pwr setting.
5min cool down.
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