Intervals – run or cycling

Perform Tempo ramping to LT intervals twice a week, once on flats, and once on climbs – to ensure body and mind stay in touch with speed and strength. Sample intervals – running on climbs 3-6x 10 min with 2 min low zone 3/tempo ramp up to high zone 3/sub LT for 4 min and push in to zone 4/LT for final 4 min.