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Last Updated: September 21, 2026
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Download asensei: apps.apple.com/app/asensei/id1335539383 One of the best ways to get stronger 3x 12 minutes / 3 rest 4/4/4 @ 18,20,22 4/4/4 @ 20,22,24 Back to normal drag for last set; 4/4/2/2 @ 20,22,24,26 Focus the push ... Correct technique is a competitive advantage in The core of this session is 10 minutes of Thanks to an Instagram message, we are doing the 10k Challenge for Philadelphia City 2 x 20mins solid pace. 60s between sets. Breaks it up.... First 20mins, 10@ 18, 10 Then 2nd 20mins, solid 20spm. Get into a ... 4 x 8 min POWERSTROKES. 3 work sets, breaking the time up a little. 1- 2/4/2 @ 18/20/22 2- 4/4 @ 20/22 3- 2/2/2/2 ... 36 minutes, set on INTERVALS - VARIABLE. Break it into 3 lots, 14 minutes then 60s rest. 12 minutes 2x (12 x 30s on/30s off) We are working back from our race rate, which will be the 3rd block of rating change. So there are 3 ... Want to know more about how to setup your Concept 2 Find out more about the (RE)WARD program with
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