Albon's 45/15 Tempo

Dirtbags! NEW WORKOUT ALERT!

"Albon's 45/15 tempo"

This is a nice one I stole from John Albon (recent winner of TransGranCanaria)

Each interval consists of 45 seconds “on” followed by 15 seconds “off.” During the “on” segments, aim for a challenging but sustainable effort – one you can repeat with control. These short intervals can be deceptive, so resist the urge to start too fast.

Good pacing is essential: overdoing it early will make it hard to maintain quality later on.

Use the “off” periods to jog at an easy effort – focus on relaxed breathing and active recovery, making the most of the brief rest.

Choices are somewhat limited given all this snow, but Grant Flagler suggested the flat 2.5km loop that basically loops from EP out to CrazyWeed, across the railway tracks and back. All will become obvious tomorrow!

So let's meet 6PM out front of Beamer's at the Shops of Canmore.

And now the details - yes it's continuous for 40 minutes - that's 40 x 45 on/15 off! Sounds like a douzy, but all done at moderate intensity!

40 x 00:45 @ RPE 6
Rest: 00:15 @ RPE 3-4

If you have a smart watch you might want to program this one as it will be easy to lose track of where you are!

...the Wood will be serving up Microburst after the run, perhaps 2, or even 3 Jared.....