Pyramid fartlek at race paces: 1 minute at 5K pace, 2 minutes at 10K pace, 3 minutes at half-marathon pace, then descending. Each level at a different specific pace. Develops neuromuscular and metabolic flexibility.
Total 56min
Maximal aerobic power corresponds to the maximum rate of oxygen the body can utilize (VO2max). Sessions targeting this system push the heart to its maximal cardiac output, increasing stroke volume and arteriovenous oxygen difference. Accumulating time spent at VO2max (tlim) is the primary stimulus for these adaptations.
Z5 corresponds to the intensity associated with VO2max (vVO2max). Intervals of 2-5 minutes at this intensity maximize time spent at the oxygen consumption plateau.
Z1 recovery between intervals allows partial phosphocreatine resynthesis and lactate clearance, making it possible to repeat high-intensity efforts.