The Stead
← The Strength Hall

Week 5 · Day 4 · Block 2

Tempo / Threshold

25-30 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. 25 min on a rower or bike, 5 min easy warmup:
  2. Then 2 × 6 min at comfortably hard tempo
  3. (2 min easy between segments)
  4. 5 min easy cooldown

Path B · Build

  1. 30 min on a rower or air bike:
  2. 10 min easy warmup, then 2 × 6 min at comfortably hard tempo
  3. (2 min easy between segments)
  4. 5-10 min easy cooldown