Type A (modified with 10 min segs) (UT2)

Optional WARM UP 5 – 10 MINS LIGHT PADDLE or go straight into it.

Description: PROGRAM “A”. One hour continuous at variable intensity.

Set the data capture points (Segments) at 10 minutes to monitor your consistency. That is, therefore, six sets of 10 minutes. See  http://www.concept2.co.uk/service/monitors/pm3/how-to-use/understanding-splits

Then,

2 MINS AT……………+20 seconds over your 20 minute test average split time e.g. if it was 1:55 seconds go off at strictly no lower than 2: 15 pace…then change at once to

2 MINS AT……………+15 seconds over your 20 minute test average split time, then

2 MINS AT……………+10 seconds over your 20 minute test average split time, then

2 MINS AT………….…+5 seconds over your 20 minute test average split time,then

2 MINS AT…………. at split time of your 20 minute test, then

TO BE REPEATED CONTINUOUSLY……another 5……..TIMES

5 MINS WIND DOWN or walking

This is a typical type of a Thursday or Friday endurance/ recovery session.  It will be one or two days after your hard LT session on Wed and after a day off or recovery swim/bike/scull on Thursday if you do that.  It is supposed to be more fun than simply whacking out an hour steady and you will do the maths to work out that only 12 minutes of it are at your 20 min maximum pace and the rest well easier than that pace with lots of less intense stuff in between. This is a key session but you should not be stressed by it but know that you have done a decent work out and be ready for the next harder session on Sat or Sunday.