27
Race Day:
A great workout for ‘active recovery’ rest days or as a warm up for races, ball games or a hard weight
lifting session. With several bursts of hard e orts in the beginning, and nishing with an extended
tempo segment, you’ll be ready for your next power workout.
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12 13 14 15 16 17 18 19 20 21 22
RACE DAY
30 MINUTE WORKOUT
30 SEC INCREMENTS
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45
Increments
100
90
80
70
60
50
40
30
20
10
Intensity
Level
%
1 2 3 4 5 6 7 8 9 10 11
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91 92 93 94 95 96 97 98 99 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
PROGRAM PROFILES
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