ATHLETES CHOICE

Run “Threshold Workout”

2 Sets
1000m at easy pace
-Rest 3:00
300m at fast pace
-Rest 3:00
700m at moderate/fast pace
— Rest 3:00 between sets

Total 4000m

“That Echo Bike Workout”

4 sets of :60 easy pace, :60 fast (arms only)
– Rest 1:00 after the 4 sets
4 sets of :60 easy pace, :45 faster (arms only)
– Rest 1:00 after the 4 sets
4 sets of :60 easy pace, :30 faster (arms only)
– Rest 1:00 after the 4 sets
4 sets of :60 easy pace, :15 faster (arms only)