Workout overview

Duration: 30m

Stress points: 42

Zone distribution

Z1: 5m

Z2: 15m

Z3: -

Z4: 2m

Z5: 4m

Z6: 4m

17%
49%
0%
7%
13%
13%

After a warm-up, we head into 4 reps of 2 minutes on and 2 minutes off. The work intervals will leave a sting since they build up from zone 5 to zone 6. Zone 5 is also called your VO2 Max zone, and Zone 6 is also called your anaerobic capacity zone - referencing Andy Coggan's zone system. Spending time working in these specific zones is a good way to stimulate either. This workout is focused on improving your anaerobic capacity, or your ability to make repeated hard surges, with minimal recovery.

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