2 minutes @ 90-95% MHR
2 minutes @ 65-70% MHR
Whilst we are looking for MAX distance over the entire session, your primary focus is the working minutes.
Don’t game the workout, work hard in the 2 mins of “work” and use the recovery to refocus and keep moving!
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.