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Classic – Intensive endurance training
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| Purpose: |
Increase lactate threshold and maximum oxygen intake, maintain learned technique at higher tempi and greater fatigue |
| Duration: |
30 to 45 minutes |
| Interval: |
10 – 20 minutes |
| Rest: |
5 minutes |
| Intensity: |
45% – 55% Read more about  Power percentages. |
| Heartbeat: |
70% - 80% of the HFres. Read more about Heart rate reserve. |
| Lactate: |
2 – 4mmol |
| Phase: |
Preparation period, start of competition season |
Legend: '=minutes, "=seconds, S=strokes, F=force (pressure), R=stroke rate, P=Power, Rr=race rate, Rr-x=x below race rate, →=followed by, ()=repeat
| IE1: |
30' P45% |
| IE2: |
30' P50% |
| IE3: |
2x (20' P55% → 5' rest) |
| IE4: |
2x (15' R28 → 5' rest) |
| IE5: |
3x (10' R28 → 5' rest) |
| IE6: |
3x (10' R30 → 5' rest) |
| IE7: |
30' (2' R26 → 2' T28) |
| IE8: |
2x 19' ( (4' R24 → 3' R26 → 2' R28 → 1' R30 → 2' R28 → 3' R26) → 5' rest) |
| IE9: |
2x (20' (4' R24 → 1' R30) → 5' rest) |
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Classic – Extensive endurance |
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Classic – Interval training |
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