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Elliptical · intervals · 36 min

Elliptical Intervals

Eight 2-minute pushes with 1-minute float. Hands off the rails.

Step 1 of 18

Warm-up

Z1 recovery

6:00

Very easy, almost lazy · RPE 2–3 · You can sing

Easy and loose — let the heart rate rise gradually.

Full session

  1. Warm-up6 min · Z1 recovery
  2. Hard push (1/8)2 min · Z4 threshold
  3. Easy float (1/8)1 min · Z1 recovery
  4. Hard push (2/8)2 min · Z4 threshold
  5. Easy float (2/8)1 min · Z1 recovery
  6. Hard push (3/8)2 min · Z4 threshold
  7. Easy float (3/8)1 min · Z1 recovery
  8. Hard push (4/8)2 min · Z4 threshold
  9. Easy float (4/8)1 min · Z1 recovery
  10. Hard push (5/8)2 min · Z4 threshold
  11. Easy float (5/8)1 min · Z1 recovery
  12. Hard push (6/8)2 min · Z4 threshold
  13. Easy float (6/8)1 min · Z1 recovery
  14. Hard push (7/8)2 min · Z4 threshold
  15. Easy float (7/8)1 min · Z1 recovery
  16. Hard push (8/8)2 min · Z4 threshold
  17. Easy float (8/8)1 min · Z1 recovery
  18. Cooldown6 min · Z1 recovery