10 rounds
0:25 sprint / 0:40r

Zone 2

8 rounds:
6:00 moderate
4:00 easy
2:00 fast

2x 5:00 warm up/cool down

2 rounds:
12:00 @ Z5 wattage
1:00r
5:00 @ Z2 wattage
2:00r

2k cool down

10k / 2:00r
8k / 2:00r
6k / 2:00r
4k / 2:00r
2k / 2:00r

Go at least :2.5/1000m faster each interval

20:00 cycle

35:00 running clock
- 5:00 at Z2 watts, increase watts by 5-10 every 5:00

6x2000m in a circuits workout

4 rounds
600m @ Z5 wattage
2:00 @ Z2 wattage

2x 5:00 warm up/cool down

5x 6000m/1:30r

10k zone 2

2x10:00 warm up / cool down

15x 0:20 AFAP / 0:15r

4 rounds:
15:00 moderate/fast
5:00 recovery

2x10:00 warm up / cool down

2 rounds:
10:00 @ Z5 wattage
5:00 @ Z2 wattage
2:00r

6x2000 fast/2:00r

2x1500m warm up / cool down

5x 2:00 Z5 wattage / 2:00 Z2 wattage

2x5:00 warm up/cool down

2x 10:00 warm up / cool down