| 1 |
|
Introduction and Warm up 160 B |
AudioFuel |
5:00 |
| 2 |
|
Warm up Part 2 - 165 BPM |
AudioFuel |
5:02 |
| 3 |
|
Warm up Part 3 - Ten Sets of 1 |
AudioFuel |
4:58 |
| 4 |
|
Interval 1 - 4 minutes at 175 |
AudioFuel |
4:00 |
| 5 |
|
Recovery 1 |
AudioFuel |
1:59 |
| 6 |
|
Interval 2 - 5 minutes at 180 |
AudioFuel |
4:59 |
| 7 |
|
Recovery 2 |
AudioFuel |
1:59 |
| 8 |
|
Interval 3 - 6 minutes at 180 |
AudioFuel |
6:02 |
| 9 |
|
Recovery 3 |
AudioFuel |
1:59 |
| 10 |
|
Interval 4 - 5 minutes at 180 |
AudioFuel |
4:59 |
| 11 |
|
Recovery 4 |
AudioFuel |
1:59 |
| 12 |
|
Interval 5 - 4 minutes at 180 |
AudioFuel |
4:00 |
| 13 |
|
Recovery 5 |
AudioFuel |
2:00 |
| 14 |
|
Cool down and technique - Head |
AudioFuel |
1:58 |
| 15 |
|
Cool down and technique - Arm |
AudioFuel |
2:18 |
| 16 |
|
Cool down and technique - Mid |
AudioFuel |
1:42 |
| 17 |
|
Cool Down |
AudioFuel |
5:01 |
| 18 |
|
Joe Friel's Run Cruize Interva |
AudioFuel |
0:04 |
