Classic – Interval training

Purpose:	Develop aerobic power, transfer technique at lower tempi to higher tempi. Practice tactical assignments (tactic sprints).
Duration:	20 – 30 minutes
Interval:	2 – 8 minutes
Rest:	5 minutes
Intensity:	65% – 75% Read more about Power percentages.
Heartbeat:	90% – 95% of the HFres. Read more about Heart rate reserve.
Lactate:	4 – 8 mmol
Phase:	Preparation for competition season, 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

Int1:	2x 10' Rr-4
Int2:	3x 7' Rr-2
Int3:	2x – 3x (4' R28 → 3' R30 → 2' R32 → 1' R34 → 5' rest) increasing pressure piece
Int4:	3x (2' R28 → 2' R30 → 2' R32 → 1' R34 → 5' rest) increasing pressure piece
Int5:	3x (2' R30 → 2' R32 → 2' R34 → 1' R36 → 5' rest)
Int6:	3x (8' R30 → 8' R32 → 5' rest)
Int7:	2x (3' R30 → 2' R32 → 1' R34 → 2' R32 → 3' R30 → 5' rest) pyramid

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	Classic – Intensive endurance
	Classic – Minutes training