Lite Werk

Holding a steady tempo pace without slowing down

Warm Up

10 min easy to moderate jog

Main Set

20 min at tempo pace (comfortably hard, ~85-90% max HR)

Cool Down

10 min easy jog

Coach’s Tips: Crunched for time or just need a quick pickup? This is ideal to grab a solid effort. It would be great to circle back to this and see how the effort is after you give yourself some consistent training time. If you have the time, increase the duration on the main set.