Week 38
This week we are back to prioritizing some quality sessions. This means that hitting weekly hour recommendations is not as crucial as simply listening to your body and identifying when you might need more rest and when you can go hard.
We start things off with a 30 second sprint interval session early in the week. This session has slightly lower rep recommendations than previous sprint intensities (6 rather than 8). This is designed to simply lighten the overall load of the session but we still want to use this workout early in the week to wake up the body.
If you are racing this weekend you can replace the weekend interval recommendation with a race or swap the mass start interval session with the sprint intensity depending on what you feel will be most beneficial for you.
In addition to the intensity we recommend one specific strength workout with a double pole focus, a power strength session, and easy distance to help us work on technique and recover.
- For info on how to do the L4/L3 mass start interval session see this weeks entry
- Some people have asked when it makes sense to do a strength session after a race. Our guidelines are if you race in the morning and have at least 3-4 hours to recover before your strength session it will be beneficial to do a Strength based session. If not just substitute the strength session with an easy jog, or an easy jog with core.