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Give us your go to interval workouts for run or bike

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ROBJ3411
ROBJ3411 Posts: 72 Member
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So as I get ready for my Tuesday run, I am searching for some variety. I am following a pretty basic 1/2 IM plan that has a lot of “run 4 miles” or “bike 60 mins”

I am a big fan of interval training.So what is your favorite interval workout???

**** My favorite for bike or run is a
6 min on-3 off
4 on -2
2 on-1

I will do 2-3 sets, there is No extra rest between sets. I start with moderately hard on the 6, harder on the 4 and sub-5k pace on the 2...

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  • ttippie2000
    ttippie2000 Posts: 412 Member
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    I'm not sure I have a favorite, 'cept may be 400 repeats at the track. But it's way too soggy to do that today. Here's what I got for today on the bike trainer after swim practice.
  • Djproulx
    Djproulx Posts: 3,084 Member
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    One of my favorites is 400s, alternating between 5k and HM race pacing. Typical workout would be 1mile WU, then 12-16 laps of alternating pace, then 1mile cool down.

    For the bike, I've been doing some muscular endurance work lately, starting with a warm up of 15-20 min, then 4x12min at 75% FTP, with 5 min @ recovery power , then 6-8 rounds of 2min on/1min off at 120% of FTP/then recovery power, then cool down.
  • docsallen
    docsallen Posts: 159 Member
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    One of my favorite track workouts is 1 mile WU, and then:
    200m fast-200m active recovery,
    400 fastm-400m active recovery,
    600 fastm-400m active recovery,
    800 fastm-400m active recovery,
    600 fastm-400m active recovery,
    400 fastm-400m active recovery,
    200 fastm-200m active recovery,
    1 mile cool down.

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