Interval Sessions
Heart Rate
Threshold

Cruise Blocks A3

Medium
What do the zones and paces mean? Learn more

About this session

Four controlled blocks at threshold heart rate. Teaches your body to hold a hard but steady effort for much longer.

Session structure

  1. Warm-up15 min warm-up at zone A1 (very easy)
  2. Main set4 × 8 min at zone A3 (threshold) with 2 min easy jog recovery
  3. Cool-down10 min cool-down at zone A1 (very easy)
  1. 115 min warm-up at zone A1 (very easy)
  2. 28 min at zone A3 (threshold)
  3. 32 min at easy jog
  4. 48 min at zone A3 (threshold)
  5. 52 min at easy jog
  6. 68 min at zone A3 (threshold)
  7. 72 min at easy jog
  8. 88 min at zone A3 (threshold)
  9. 910 min cool-down at zone A1 (very easy)