Carrera VO2máx – 5 × 3 minutos

Warm up

• 12 min at Z2 (Easy jog)

Strides3 ×

• 20 s at Z5 (Relaxed, fast and tall)
• 40 s at Z1 (Walk or easy jog)

3 × (20 s at Z5 / 40 s at Z1)

Intervals5 ×

• hard: 3 min at Z5, RPE 9 (Hard but even, same pace on every rep)
• jog: 2 min at Z1 (Easy jog recovery)

5 × (3 min at Z5, RPE 9 / 2 min at Z1)

Cool down

• 5 min at Z1 (Very easy jog or walk)