60 min heated

All heated

Slow progression

Smoothness

Doing all the freaky things…

WU : 2mi
WO : 5 x 4(30/30s)
           On = sub 4:30 (4:23 avg)
           Off = walk
           Set rest = 2min walk/jog
CD : remainder

So good I sent this to my dude Christopher Allen right after -

“Dude - that workout was LEGIT. 

Like - the perfect amount of fast & tough, but not excruciating.

It almost felt like “tempo” but for paces 30sec faster than my 1mi avg pace.

In my head I had a certain “feel” of what I wanted to experience which led me to mention 4:45 pace last night - but after a few reps I realized the feel I wanted was sub 4:30.

Held onto 4:15-4:25 pace as long as I could’ve & once I hit 2 reps in a row above 4:30 I called it.

Did 5 sets of 4x30/30s, 2min walk/jog set rest.

FOR SURE going to be a staple. Exactly what I need to pull my threshold up.”

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Reese Slobodianuk

5 x 4(30/30s)

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60 min heated

All heated

Slow progression

Smoothness

Doing all the freaky things…

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