Interval Run for increasing speed
This week I had an interval run training on the plan as well as a threshold bike. I’ve swapped in some higher intensity work outs in the run up to the Bintan Olympic distance triathlon on May 18th. With a goal to do a sub-3 hour time on the course I’ll need to focus both on increasing my Bike and Run segments.
During the main set I averaged a low Zone three for the 4×4 mins and then a mid Zone 4 for the 4 x1 mins sets. It was a satisfying work out which I performed on a treadmill with a 1% incline.
In total I completed about 8.8KM in distance over the work out.
My friend also recommended “Macca sets” which I tried a while back but was not at a fitness level ready to complete. I’ll plan on doing the Macca Sets next week and report how it went.
Courtesy of: www.triathloncoaching.uk.com
| Date: Wed, 24 Apr 13 | Total duration: 1 hr | ||
| Your heart rate zone: | Zone 1: 112 – 131 | Zone 2: 132 – 150 | |
| Zone 3: 151 – 168 | Zone 4: 169 – 187 | ||
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