May 30, 2026
Hybrid Athlete
Aerobic Recovery Tempo
Main WOD
- - 20 minutes of steady-state running at a conversational pace, maintaining a focus on relaxed breathing and good form.
Week 22 • Block 6 (Week 2/4) • Optional Day
This Week's Focus
Long Tempo
Warm-Up
- - 5 minutes of easy jogging or brisk walking to gradually raise heart rate and warm up muscles.
- - Dynamic stretches (leg swings, arm circles, high knees) for about 5 minutes to enhance mobility before the workout.
Recovery
- - 5-10 minutes of walking to lower heart rate gradually after running session.
- - Stretching (hamstrings, quadriceps, calves, and hip flexors) for 10 minutes to promote recovery.
Mobility
- - Foam rolling major muscle groups (quads, hamstrings, calves, glutes) for about 5-10 minutes post-workout.
Coaching Advice
Target time: Finish under 20:00
How to pace: Run at a pace that allows for easy conversation throughout the 20 minutes.
How to be competitive: To approach this workout competitively, aim to maintain a consistent pace throughout, challenging yourself to keep it as close to a 6:00/km pace as possible without drifting into a higher intensity.
What you should feel: During the run, aim for a steady breathing pattern with a relaxed body; you should feel exertion but still able to maintain a conversation. Afterward, expect to feel pleasantly fatigued but not exhausted—more revitalized than drained.
Coach Note
This workout is designed to support aerobic recovery while maintaining a low intensity in line with the current block. The focus on a conversational pace aids in recovery and builds aerobic capacity, aligning with the Long Tempo focus for the cycle.