Mon
Zone 2 (aerobic base)
Zone 2 (aerobic base)Warm-up 8 min: 5 min easy spin/walk + 3 min gradual ramp. Main set 45 min @ Zone 2 (HR 60–70% max, RPE 4–5, nasal breathing possible, can speak short sentences). Hold cadence 85–95 rpm on bike or 165–175 spm on foot. Cool-down 5 min easy + 5 min hip/ankle mobility. Total 60–70 min.
Tue
Recovery walk + mobility
Recovery walk + mobility20–30 min outdoor walk within 30 min of waking (light exposure). RPE 2–3, HR < 60% max. Add 8 min mobility: 90/90 hip switches 2×10, thoracic openers 2×8, calf pumps 2×20. Total 30–40 min.
Wed
Zone 2 (low-impact)
Zone 2 (low-impact)Warm-up 8 min easy. Main set 45–55 min @ Zone 2 on bike, rower, or ruck (10–15% bodyweight pack) to spare knees. Nasal-only breathing target for the first 30 min. Cool-down 5 min + hamstring/quad stretch 2×45 s each. Total 60–70 min.
Thu
Tempo / Zone 3 threshold work
Tempo / Zone 3 threshold workWarm-up 12 min: 6 min easy + 4 × 30 s strides w/ 60 s easy + 2 min easy. Main set 3 × 8 min @ Zone 3 (RPE 6–7, ~85% HRmax, comfortably hard, 3-word sentences), 3 min easy jog/spin between. Cool-down 8 min easy + 5 min mobility. Total 55–60 min.
Fri
Long Zone 2
Long Zone 2Warm-up 10 min easy. Main set 60–90 min continuous Zone 2 (RPE 4–5). Fuel 30–60 g carbs/hour if > 90 min; sip 500 ml/h with 500–800 mg sodium. Optional 6 × 20 s relaxed pickups in final 20 min (not sprints). Cool-down 8 min easy. Total 80–110 min.
Sat
Zone 5 intervals (Norwegian 4×4)
Zone 5 intervals (Norwegian 4×4)Warm-up 12 min: 8 min easy + 4 × 45 s progressive strides w/ 60 s easy. Main set 4 × 4 min @ 90–95% HRmax (RPE 9, last minute unsustainable), 3 min active recovery @ Zone 1 between. Cool-down 10 min very easy + 5 min stretch. Total 50–55 min. Skip if HRV is > 1 SD below baseline.
Sun
Recovery walk / off
Recovery walk / off30–45 min easy outdoor walk, RPE 2–3, nasal breathing throughout. Optional 15 min sauna 80–90 °C post-walk. Full rest is acceptable if weekly load was high. No structured intervals.
