1/12/08

warm up your choice.

Main Sets

L3

6mile run: mile 1 easy (50% MHR), mile 2 hard (95% max HR), mile 3 recover (75%MHR), mile 4 hard (95% max HR), mile 5 recover (75%MHR), mile 6 easy (50% MHR).

L2

30 minute run, row or ride: 5 min easy (50% MHR), 5 min hard (95% max HR), 5 min recover (75%MHR), 5 min hard (95% MHR), 10 min easy (50% MHR).

L1

15 minute run, row or ride: 2 min easy, 1 min hard, 2 min easy, 1 min hard, 2 min easy, 1 min hard, 2 min easy, 4 min recover.

Happy Training

Rayne