Interval Sessions
Heart Rate
Threshold

Float Tempo

Medium
What do the zones and paces mean? Learn more

About this session

Six threshold blocks where the recovery stays aerobic instead of stopping. Builds genuine race toughness.

Session structure

  1. Warm-up15 min warm-up at zone A1 (very easy)
  2. Main set6 × 3 min at zone A3 (threshold) with 2 min zone A2 (aerobic) recovery
  3. Cool-down10 min cool-down at zone A1 (very easy)
  1. 115 min warm-up at zone A1 (very easy)
  2. 23 min at zone A3 (threshold)
  3. 32 min at zone A2 (aerobic)
  4. 43 min at zone A3 (threshold)
  5. 52 min at zone A2 (aerobic)
  6. 63 min at zone A3 (threshold)
  7. 72 min at zone A2 (aerobic)
  8. 83 min at zone A3 (threshold)
  9. 92 min at zone A2 (aerobic)
  10. 103 min at zone A3 (threshold)
  11. 112 min at zone A2 (aerobic)
  12. 123 min at zone A3 (threshold)
  13. 1310 min cool-down at zone A1 (very easy)