2 x 10 Sub-LT with Overgear

10 minutes of Warmup at zone recovery
5 minutes of Endurace at zone endurance

 Block: 2 x 7 Overgear

• 7 minutes of Overgear at zone lactate threshold
• 5 minutes of Active Recovery at zone endurance
• 7 minutes of Overgear at zone lactate threshold
• 5 minutes of Active Recovery at zone endurance

 Block: 3 x 10 Sub-LT

• 10 minutes of Sub-LT at zone sub-LT
• 2 minutes of Active Recovery at zone recovery
• 10 minutes of Sub-LT at zone sub-LT
• 2 minutes of Active Recovery at zone recovery
• 10 minutes of Sub-LT at zone sub-LT
• 2 minutes of Active Recovery at zone recovery

10 minutes of Cool Down at zone recovery