The Stead
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Week 9 · Day 4 · Block 3

High-Intensity Intervals

30-40 MIN

This is the only true hard session of the week. RPE 8-9 in the work intervals. If you cannot recover between segments, the prior intervals were too hard.

Path A · On-ramp

  1. 5 min easy warmup on a machine
  2. Intervals(bike, rower, or treadmill hill)4 sets
  3. (90 sec easy recovery between)
  4. 5 min easy cooldown

Path B · Build

  1. 10 min easy warmup on a rower or bike
  2. Intervals4 sets
  3. (equal-duration easy recovery between)
  4. 5-10 min easy cooldown