Team Orenco Intervals UpDown
Workout overview
Duration: 29m 10s
Stress points: 37
Zone distribution
Z1: 4m
Z2: 20m
Z3: 1m
Z4: 2m
Z5: -
Z6: 3m
Author: Lynn Saunders
After a warmup we will do intervals with increasing pace and shorter times, then have a recovery, and then decreasing pace with longer times followed by a warm down.
5 min warmup
60 sec at 100%, 90 second recovery
45 sec at 125%, 90 second recovery
30 sec at 150%, 90 second recovery
20 sec at 175%, 90 second recovery
3 min recovery
repeat intervals in reverse order
5 min cool down