- Endurance·A2
Aerobic Base Blocks
55 min 10 kmLow - Threshold·A3
Cruise Blocks A3
62 min 12 kmMedium - Endurance·A3
Zone Ladder
50 min 9 kmMedium - VO2 Max·A3+
A3+ Minute Bursts
48 min 9 kmHard - Fat Burn·A2
Long Fat Burn Blocks
80 min 14 kmLow - Recovery·A1
Recovery Flush
35 min 5.5 kmLow - VO2 Max·A3+
Heart Rate Pyramid
52 min 10 kmHard - Threshold·A3
Float Tempo
58 min 11 kmMedium - Speed·A3+
Hill Bursts A3+
50 min 9 kmHard - Endurance·A3
Three-Zone Progression
40 min 8 kmMedium