We’re working with a descending pyramid and then all the way back up.
You’ll be looking for breakthrough times on the way down and holding on as close as possible on the way back up.
- 500m hard pace
- 200m rest interval
- 400m hard pace
- 200m rest interval
- 300m hard pace
- 200m rest interval
- 200m hard pace
- 200m rest interval
- 100m hard pace
- 200m rest interval
- 200m hard pace
- 200m rest interval
- 300m hard pace
- 200m rest interval
- 400m hard pace
- 200m rest interval
- 500m hard pace
- 200m rest interval
Total: 4700m
Excluding warm-up and Cool down
Notes
Rest interval
Make sure you lower your HR sufficiently by either walking or jogging the 200m. Make sure you mentally reset before the next interval and take on fluids.
