3 Sets of

3:00 @ RPE 7/10
– rest 0:30 –
8 x 0:30 @ hard / 0:15 @ easy

– Rest 3:00 between sets –

Set 1 – Air/Echo bike
Set 2 – Run or Row
Set 3 – Row or SkiErg

Number of intervals in a set. You should have at least 1 interval in reserve (IIR) on each set (this means you could have maintained the same pace for one more interval if you had to). A good way to approach this is to have 3 IIR on the 1st set, 2 IIR on the 2nd set and 1 IIR on the final set. Only complete the final 3 intervals in a set IF you can still maintain your pace/power.

Pacing the set. The 3:00 pre-load is the setup = do not sprint this. Move at a pace you could keep for 20:00. For the 30/15s, you are looking for a hard, repeatable output for the 30s work intervals and light, easy pace for the 15s (vs resting them in the last block). Stop the set early IF your power drops significantly, your mechanics fall apart, or you are forced to stop completely during the 15-second rest.

SESSION NOTES
Overview. Progressing from the last block, this is the first week of our Pre-Loaded “Rønnestad” micro-intervals. By adding the 3-minute pre-load before the micro-intervals, we eliminate the cardiovascular “lag” from the 1st intervals in each set, meaning every work interval counts toward improving your maximal aerobic capacity.

Effort.Work at RPE 7/10 for the 3:00 Pre-load. Work at RPE 8.5-9/10 for the 30-second intervals. Work at RPE 3/10 for the 15-second active rests. You should always feel like you could complete at least one or two more intervals at your working pace.

Feel.The 3-minute pre-load should feel like a strong, controlled warm-up effort. However, once the 30/15s begin, the 15-second rest will feel like it goes too quickly. Your breath rate should rise quickly and stay high for the whole set. Changing modalities between sets will keep specific muscle groups from burning out, but your lungs/heart will be working at maximum capacity across all three sets.

Adaptation.
Maximal aerobic capacity (VO2max) via central cardiovascular gains (increased stroke volume and cardiac output). Faster O2 kinetics and improved fatigue resistance.

Debrief.
– Did you hold back enough on the 3:00 pre-load so you didn’t burn out?
– Were you able to stay moving during every 15s recoveries?
– Did you hold the same pace/power across the micro-intervals?
– What went well overall and what can you improve next time?

Movement options. You can replace a machine with another one as needed OR can choose to stay in a single machine all the way through (although this will put more emphasis on muscle fatigue)