Training
Tempo training feels different than we expect.
Not a lot of huffing of the breath.
No burning in the legs.
Heart rate responds slowly.
Aim for a 3 out of 5 subjective feeling - Zone 3 / Moderately-Hard
When we are learning, aim for 20-30 minutes total dose of work. Aim for a rest duration that is shorter than the work duration.
Sample sets would be:
4-6... See more
Not a lot of huffing of the breath.
No burning in the legs.
Heart rate responds slowly.
Aim for a 3 out of 5 subjective feeling - Zone 3 / Moderately-Hard
When we are learning, aim for 20-30 minutes total dose of work. Aim for a rest duration that is shorter than the work duration.
Sample sets would be:
4-6... See more
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In your sport of choice:
Perform a 5-minute Zone 5 effort. Make this a Very Hard effort but leave yourself room to improve next time.
Calculate the average power, or pace, of this effort.
The following week, perform 5x one-minute efforts at that power/pace.
Rest duration is equal to work. So 5x 1/1 will take you ten minutes.
Because of the rest, you... See more
Perform a 5-minute Zone 5 effort. Make this a Very Hard effort but leave yourself room to improve next time.
Calculate the average power, or pace, of this effort.
The following week, perform 5x one-minute efforts at that power/pace.
Rest duration is equal to work. So 5x 1/1 will take you ten minutes.
Because of the rest, you... See more