Interval Sessions
Heart Rate
Endurance

Aerobic Base Blocks

Low
What do the zones and paces mean? Learn more

About this session

Three long blocks in zone A2. Builds the engine every faster session depends on, without leaving you tired the next day.

Session structure

  1. Warm-up10 min warm-up at zone A1 (very easy)
  2. Main set3 × 10 min at zone A2 (aerobic) with 2 min easy jog recovery
  3. Cool-down10 min cool-down at zone A1 (very easy)
  1. 110 min warm-up at zone A1 (very easy)
  2. 210 min at zone A2 (aerobic)
  3. 32 min at easy jog
  4. 410 min at zone A2 (aerobic)
  5. 52 min at easy jog
  6. 610 min at zone A2 (aerobic)
  7. 710 min cool-down at zone A1 (very easy)