TRAINING PLANS & WORKOUTS

Make sure to complete a sufficient warm up before starting. Prioritize control over heavy weight. Use weights that are challenging, but exercise caution when performing movements that are new to you.

This interval workout has 2-min and 1-min high-intensity efforts. During the 1-min intervals, aim for all-out effort and do not focus on HR. Try to bring your HR down as much as possible during rest.

This track workout focuses on short distances such as 200, 400, and 800m in the Track & Field world. You will find yourself running at supramaximal speed for various distances in a pyramid setup.

This track workout focuses on middle distance such as 1200m and 1600m. You will find yourself running at 5k race pace for various distances in a pyramid setup.

This workout is one of Kilian Jornet's favorites, intended to improve uphill racing capacity. During the rest periods, the goal is to run very easy (Z1) or rest entirely with no running.