Metabolic Conditioning

This workout improves your VO2 max which is responsible of helping you gain more speed with less effort

High intensity Lactate Threshold Workout Improves Legs muscle endurance and Speed Endurance

Do the following for time

fat burning long exercise

Do 10 - 20 intervals of 1 min running with 2 min rest between rounds. Try to reach 92% of your maximum heart rate in each RUN

This is an endurance workout that must be done at a Max heart rate of 80% to improve endurance and burn Fat

easy: warmup and cool down like pace moderate : average effort normal pace Fast: near maximal effort Sprint:full power effort

Rowing and running workout.

Very intense speed endurance workout . This workout is better done when fully rested and once per week to avoid overtraining.

Moderate intensity endurance workout

Try to go as fast as you can on each rounds

Lactate threshold workout to improve anaerobic endurance