Classic – Super compensation

Purpose:	Exhaustive training with the purpose to have an optimal recovery.
Duration:	8 – 16 minutes
Interval:	2 – 4 minutes
Rest:	3 – 5 minutes
Intensity:	85% – 95% Read more about Power percentages.
Heartbeat:	90% – 95% of the HFres. Read more about Heart rate reserve.
Lactate:	>12 mmol
Phase:	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

sc1:	Saturday morning 4x (1000m Pmax → 5' rest)
	Saturday afternoon 6x (500m Rr+2 Pmax → 3' rest)
	Sunday morning 6x (500m Rr+2 Pmax → 3' rest)
	Sunday afternoon 2x (1500m Rr Pmax → 10' rest)
sc2:	Saturday morning 2x (10x (30S Rr+4 Pmax → 10S rest) → 5' rest)
	Saturday afternoon 3x (1000m Rr Pmax → 5' rest)
	Sunday morning 4 – 6x (500m Rr+2 Pmax → 5' rest
	Sunday afternoon 14km – 16km R24

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	Classic – Competition training
	Olbrecht – Explanation