Week 13 - PMP Training - Shifting Gears

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Hey, rockstar,

Welcome to week 13 - we are going to rev the engines and shift gears. This will be tough mentally, but we know you have got what it takes!

Workout structure:

Warm-up:
2 minutes Dynamic stretches 
5-minute walk 
5-minute EASY jog, walk, or light run. 

5 sets of 30-second acceleration gliders (i.e., accelerate for 10 seconds, spend the next 10 seconds at near-top speed, and then gradually decelerate to a jog over the final 10 seconds, then recover with a 30-second walk) 

2-minute EASY jog, walk, or light run

WORKOUT - 8 sets of:
4:00 at upper gear tempo pace (RPE 6-7)
2:00 at lower gear tempo pace (RPE 5-6)
:30 sec active recovery

Cool-down:
5-minute walk 
Static stretches 

As always check Final Surge for details!