Endurance Workout ( Neuromuscular Crush )

Endurance Workout 5/5/20

  1. Warm up

    5 min @ Zone 1-2

  2. Ramp up in 3 steps

    1. Tempo Z3

      3 min @ Zone 2-3

    2. Threshold Z4

      1 min @ Zone 4

    3. Vo2 Max Z5

      30 sec @ Zone 5

  3. Repeat 2 times

    1. Endurance (High Z2)

      1 min @ Zone 2

    2. Easy

      1 min @ Zone 1

  4. Repeat 2 times

    1. Sweet Spot Z3/4

      1 min @ Zone 3-4

    2. Easy

      1 min @ Zone 1-2

  5. Recovery

    2 min @ Zone 1

  6. Repeat 8 times

    1. Vo2 Max

      10 sec @ Zone 5-6

    2. Tempo Z3

      1.5 min @ Zone 3-4

  7. Recovery

    2 min @ Zone 1-2

  8. Repeat 3 times

    1. Vo2 Max Z5

      2 min @ Zone 3-4

    2. Easy/ endurance Z1/2

      2 min @ Zone 1-2

  9. Cool Down

    5 min @ Zone 1