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WE HAVE TWO WORKOUTS TODAY. FOR WORKOUT 1, DO AN 80-MINUTE OVERDISTANCE (OD) RIDE AT LEVEL 1 INTENSITY (60-70% of MHR): Today is the start of a new four-week cycle. As in the previous cycle, these next four weeks will be slightly different than the previous four weeks. There is a little more volume (quantity) and more high-intensity training per week. Take some time between your bike ride and Workout 2 -- no bricks this week! WORKOUT 2: DO A 15-MINUTE INTERVAL (IN) RUN AT LEVEL 4 INTENSITY: Running intervals, like swimming intervals, are periods of high-intensity training followed by rest periods. Running intervals can be done on flat or rolling terrain, a track, or treadmill. The key to running IN sessions is not to start too hard. You should be able to maintain the same pace and/or intensity throughout an interval session. For this workout, warm up for 10-15 minutes with easy to moderate jogging. Run for two minutes at level 4 intensity; recover by jogging or walking for one minute, and repeat five times. Cool down for 10-15 minutes by jogging easily and walking. IN sessions and how to do them are described in detail in Chapter 4 of SERIOUS Training for Endurance Athletes.
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