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Week 7 · Day 4 · Block 2

Tempo / Threshold

35-40 MIN

Tempo work sits at the edge of conversational pace. You can speak in short phrases but not full sentences. Hold it; don't push past it.

Path A · On-ramp

  1. 35 min on a machine, 5 min easy warmup:
  2. Then 2 × 10 min comfortably hard (treadmill incline, bike, or rower)
  3. (2 min easy between segments)
  4. 5 min easy cooldown

Path B · Build

  1. 40 min on a rower or bike:
  2. 10 min easy warmup, then 2 × 10 min at comfortably hard tempo
  3. (2 min easy between segments)
  4. 5-10 min easy cooldown