Free Speed workout #1

Morning Walk

Morning Ride

So the goal of Free Speed is to increase VO2 max, OA speed, and I’d say lung capacity/efficiency.  Put together by Jonathan Newton Ⓥ [TEAM SUMMIT] for #summitrunco

First workout kind of crushed me, I should stay with the basic workout for the first few weeks as I only was able to complete 2/3 sets.

20 min warm up
Intervals 1 min on and off (9/3RPE)
5x
2 min rest in between sets.
5 min cool down. 

Had to remind myself at RPE 9 distance and speed will decrease over the duration of the workout.

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Tom Grennan

Free Speed workout #1

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Free Speed workout #1

Morning Walk

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