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Race Day:
A great workout for 'active recovery' rest days or as a warm up for races, ball games or a hard weight
lifting session. With several bursts of hard eff orts in the beginning, and fi nishing with an extended
tempo segment, you'll be ready for your next power workout.
RACE DAY
30 MINUTE WORKOUT
30 SEC INCREMENTS
1
1 2
3
4 5 6
Increments
100
90
80
70
Intensity
60
Level
50
%
40
30
20
10
12
46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90
23
24
91 92 93 94 95 96 97 98 99 0
2
3
4
7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45
13
14
15
25
26
1
2 3
4 5 6
5
6
16
17
18
27
28
29
7 8 9 10 11 12 13 14 15 16 17 18 19 20
PROGRAM PROFILES
7
8
9
19
20
30
10
11
21
22
27
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