Sub-Threshold with surge session (running)

Training
1

Hi all,

I have a question about the content of a running session entitled « sub-threshold with surges: 4x10’ » (part of a triathlon plan which totally rocks).

Whole session is 1h40 long.

After typical warm-up (10’ + strides), main effort is:

4 sets of:
Interval: 10’ tempo (kind of)
Surge: 1’

But nothing about recovery between interval?
As the whole session lasts 1h40 and given the targetted intensities my guess is it’s not a continuous 44’ so I was wondering about recovery in between…

By default I will go with 4’ recovery after each of 4 blocks but thks by advance if someone has the answer :slight_smile:

Also, the 1’ surge could be before the 10’ (defender style) or after the 10’ (attacker style!).

Thks by advance and kind regards :slight_smile:

2

Hey there @Xtopher, taking a look at this workout one of two options-

  1. If you perform the 4 x 10 minutes @ Z4 intensity followed by a 1 minute Z4-Z5 surge you will require 7 minutes recovery

  2. If you perform the 4 x 10 minutes @ Tempo (Z3) intensity followed by a 1 minute Z4-Z5 surge you will require 5 minutes recovery

The workouts should be purposeful and you want to be able to repeat the quality from one effort to the next. Relate your workout pace to your race pace. Thank you and Happy Training

3

Thks Simon,
Happy Tuesday!
Best