You did the 4 weeks of "ALL" then "RPE", here is the "CF" session.

Do the following session twice a week for 4 weeks:

In regulating the speed on the average CF found on the RPE Session at each of these levels and no longer by regulating at perception.

 

 

30’: Level 5, therefore corresponding CF

 6’: Level 4, therefore corresponding CF

  6’: Level 3.5, therefore corresponding CF

 6’: Level 3, therefore corresponding CF

 3’: Level 3.5, therefore corresponding CF

 

This session is to be made with the same philosophy as the 2nd session but by relying on the cardio.

At the end of the results you will pass on to us the (cardio/speed) with the same chart as for the first 8 sessions.

On the same principle, interrupt these 48 to 72 hrs resting sessions with 45 minutes of jogging.

Thanks to all for your participation.