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20 x 30 Second Intervals

LOAD: 185

10 Mins WU @ Easy Pace (RPE: 2-3)

30 Seconds @ < 3k Pace (RPE: 8)
30 Seconds @ Easy Pace (RPE: 3)
x20

10 Mins CD @ Easy Pace (RPE: 2-3)

30 seconds fast, 30 seconds easy, repeat 20 times. Simple. A good introduction to intervals if you are new to doing them. Don’t go off too quickly in the first few 30 second reps as you will soon begin to struggle. Good luck.

Super simple, super quick session, but very effective. Another chance to really start working on that speed and improving your anaerobic energy system.

simon-linklater

Coach Simon

FEEDBACK

7

ENJOYMENT

7

RPE

8.06

PACE

Tougher than I thought. Went too fast on first half, watch couldn’t keep up with the speed changes and I’m not great at pacing myself by feel. Good session though. I have a niggle, left lower abdomen/groin area. Think from body pump. Running didn’t make it any worse.
Louise Henham
It is surprisingly challenging that session. The more you do these workouts the more in turn you will become with your pacing. Hopefully to the point you can instinctively tell when you’re pace has dropped without having to look at your watch. Really well done though. Just be a little wary of that niggle. My advice is always carry on unless the pain goes beyond a 4/10, then it’s time to rest and ease back. But the feedback helps as I can always ease back on the training some weeks if need be. Well done Lou. Two excellent sessions this week. I’m very pleased.
simon-linklater

Coach Simon