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.

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

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.

Progressive aerobic workout building from base to tempo. Teaches body to shift energy systems efficiently.

Extended aerobic development session targeting fat oxidation and mitochondrial adaptation. Foundation for all higher intensities.

Structured fartlek with tempo base and sweet spot surges. Develops ability to respond to racing demands while maintaining aerobic focus.

Swedish 'speed play' adapted for endurance. Variable intensities teach adaptability and make training engaging and fun.

Block periodization inspired workout with concentrated intensity followed by aerobic base. Maximizes training efficiency.

True polarized session with extended aerobic base and short sweet spot bursts. Develops aerobic system while maintaining intensity.

Comprehensive pyramid session moving through all aerobic intensities. Develops broad-spectrum endurance fitness.

Reverse pyramid starting with hardest effort when fresh. Sweet spot to tempo progression for optimal power expression.

Modern pyramid workout building through tempo to sweet spot. Trains multiple energy systems and teaches pacing progression.