THE SESSION

WARM-UP 5mins easy

• 5 x 30secs walking lunge; easy recovery back to start • 5x [15secs high knees; 15secs heel flicks]; easy recovery back to start • 5 x 30secs build easy to vigorous; 10secs rest between each rep

MAIN SET

4x [200m vigorous; 200m easy] •

5mins easy

• 2x [400m vigorous; 400m easy] •

5mins easy

• 4x [200m vigorous; 400m easy]

COOL-DOWN

10mins reducing from moderate to easy • 10mins light stretching/foam rolling

Adapt for beginners

Try completing each rep in the main set as a build from moderate to vigorous.

Adapt for Ironman

Add more volume without overloading your body by replacing the 5mins easy between sets with 20mins easy.