Time-efficient block loading with core sweet spot intervals. High-stress session for busy training days.

Comprehensive pyramid workout with extended aerobic components. Builds multiple energy systems with extensive base work.

Comprehensive polarized session with extensive aerobic base development and strategic intensity. Perfect for building aerobic foundation.

Rapid-fire sweet spot intervals for time-crunched athletes. Core intensity work in absolute minimum time.

Ultra-efficient tempo session. Two moderate tempo efforts with minimal recovery for maximum time efficiency.

Minimal viable sweet spot session. Just the essentials for maintaining intensity when time is extremely limited.

Extended tempo progression with comprehensive aerobic development. Perfect for building muscular endurance and aerobic capacity simultaneously.

Comprehensive tempo session with extended aerobic base building. Ideal for building broad aerobic fitness alongside tempo power.

Ultimate sweet spot endurance session with extended aerobic components. Comprehensive workout for dedicated training blocks.

Extended version with comprehensive warmup, additional aerobic base work, and thorough cooldown. Perfect for longer training sessions.

Streamlined sweet spot progression with minimal recovery time. Core training benefit in minimal time.

Compact tempo session focusing on the core intervals. Quick and effective for time-crunched training days.

Time-efficient version of the classic sweet spot workout. Minimal warmup and cooldown for busy schedules while maintaining core training benefit.

Combines intense sweet spot work with extensive recovery. Teaches contrast between high and low intensities.

High-stress session inspired by block periodization. Concentrated sweet spot work for advanced athletes in build phases.