Objective: Increase General Conditioning - Measured by total time spent training Increase Aerobic Capacity - Measured by time spent training above 85% MAS
43
minutes
Long-Interval
General Conditioning + Aerobic Capacity
W:R 120s @ 89% MAS: 120s @ 40% MAS Reps: 5 Sets: 2 Rest between sets: 3 minutes
15
minutes
Aerobic Grids
General Conditioning + Aerobic Capacity
W:R 15s @ 100% MAS: 15s @ 70% MAS Reps: 12 Set: 2 Rest between sets: 3 minutes
28
minutes
Long-Interval
Aerobic Capacity
W:R 90s @ 92% MAS: 60s @ 40% MAS Reps: 4 Sets: 2 Rest between sets: 3 minutes
51
minutes
Long-Interval
General Conditioning + Aerobic Capacity
W:R 120s @ 89% MAS: 120s @ 40% MAS Reps: 5 Sets: 2 Rest between sets: 3 minutes
15
minutes
Aerobic Grids
General Conditioning + Aerobic Capacity
W:R 15s @ 105% MAS: 15s @ 70% MAS Reps: 12 Set: 2 Rest between sets: 3 minutes
28
minutes
Long-Interval
Aerobic Capacity
W:R 90s @ 95% MAS: 60s @ 40% MAS Reps: 4 Sets: 2 Rest between sets: 3 minutes
51
minutes
Long-Interval
General Conditioning + Aerobic Capacity
W:R 120s @ 89% MAS: 120s @ 40% MAS Reps: 6 Sets: 2 Rest between sets: 3 minutes
13
minutes
Aerobic Grids
General Conditioning + Aerobic Capacity
W:R 15s @ 105% MAS: 15s @ 70% MAS Reps: 10 Set: 2 Rest between sets: 3 minutes
6
minutes
Mas Test
To record your MAS Score
6 minutes to cover as much distance as possible
Objective: Increase General Conditioning - Measured by total time spent training Increase Aerobic Capacity - Measured by time spent training above 85% MAS
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