5min 1% Incline from 63 to 72 % of 10k pace
30sec 1% Incline @ 100 % of 10k pace
30sec 1% Incline Easy
30sec 1% Incline @ 100 % of 10k pace
2min 1% Incline Easy
1min 1% Incline @ 88 % of 10k pace
2min 3% Incline @ 88 % of 10k pace
1min 0% Incline @ 88 % of 10k pace
2min 3% Incline @ 88 % of 10k pace
1min 0% Incline @ 88 % of 10k pace
2min 4% Incline @ 88 % of 10k pace
3min 1% Incline Easy
1min 1% Incline @ 88 % of 10k pace
2min 3% Incline @ 88 % of 10k pace
1min 0% Incline @ 88 % of 10k pace
2min 3% Incline @ 88 % of 10k pace
1min 0% Incline @ 88 % of 10k pace
2min 4% Incline @ 88 % of 10k pace
3min 1% Incline Easy
1min 1% Incline @ 88 % of 10k pace
2min 3% Incline @ 88 % of 10k pace
1min 0% Incline @ 88 % of 10k pace
2min 3% Incline @ 88 % of 10k pace
1min 0% Incline @ 88 % of 10k pace
2min 4% Incline @ 88 % of 10k pace
3min 1% Incline from 70 to 25 % of 10k pace
5min 1% Incline from <span
data-value="63">63</span> to <span
data-value="72">72</span>% of 10k pace 30sec 1% Incline @ <span
data-value="100">100</span>% of 10k pace 30sec 1% Incline Easy 30sec 1% Incline @ <span
data-value="100">100</span>% of 10k pace 2min 1% Incline Easy 1min 1% Incline @ <span
data-value="88">88</span>% of 10k pace 2min 3% Incline @ <span
data-value="88">88</span>% of 10k pace 1min 0% Incline @ <span
data-value="88">88</span>% of 10k pace 2min 3% Incline @ <span
data-value="88">88</span>% of 10k pace 1min 0% Incline @ <span
data-value="88">88</span>% of 10k pace 2min 4% Incline @ <span
data-value="88">88</span>% of 10k pace 3min 1% Incline Easy 1min 1% Incline @ <span
data-value="88">88</span>% of 10k pace 2min 3% Incline @ <span
data-value="88">88</span>% of 10k pace 1min 0% Incline @ <span
data-value="88">88</span>% of 10k pace 2min 3% Incline @ <span
data-value="88">88</span>% of 10k pace 1min 0% Incline @ <span
data-value="88">88</span>% of 10k pace 2min 4% Incline @ <span
data-value="88">88</span>% of 10k pace 3min 1% Incline Easy 1min 1% Incline @ <span
data-value="88">88</span>% of 10k pace 2min 3% Incline @ <span
data-value="88">88</span>% of 10k pace 1min 0% Incline @ <span
data-value="88">88</span>% of 10k pace 2min 3% Incline @ <span
data-value="88">88</span>% of 10k pace 1min 0% Incline @ <span
data-value="88">88</span>% of 10k pace 2min 4% Incline @ <span
data-value="88">88</span>% of 10k pace 3min 1% Incline from <span
data-value="70">70</span> to <span
data-value="25">25</span>% of 10k pace Zone distribution Z1: 8m
Z2: 8m
Z3: 27m
Z4: 1m
Z5: -
Z6: -
Like in cycling, working on specific-strength in running is a great way to improve your efforts off the bike, specifically in long-distance triathlons. This session works around the aerobic threshold. Still, by altering the gradient of the treadmill, the emphasis changes to include strength endurance. Running on gradients has many benefits to triathlon improvement, including improved leg-muscle strength and faster stride rate.
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