5 x (45 seconds @ 90-95% MAX HEART RATE (MHR) 15 seconds @ REST)
3 mins rest between Rounds
ESD sessions are synonymous with commitment, make it count. Go all in.
Energy System Development (ESD) sessions are comprised of interval work on the ski/rower/bike/running. This works in conjunction with the strength (STR) cycle to increase power, speed and VO2 Max.
This means improving your overall work capacity, enabling you to work harder and stronger, whilst improving your ability to recover from extended work and remain focused on the task at hand.