Workouts

Week 1: Easy 5K at low Z2 for recovery and volume.

Week 1: 4x500m at race pace intensity with 3-minute rest.

Week 1: 30-minute steady state at Z2 to build aerobic base.

Week 2: Easy 6K at low Z2 for recovery and volume.

Week 2: 6x500m at race pace intensity with 2:30 rest.

Week 2: 3K at tempo/threshold pace.

Week 3: 20-minute easy recovery row at Z1.

Week 3: 8x500m at race pace intensity with 2-minute rest.

Week 3: 2x1500m at threshold intensity with 5-minute rest.

Week 4: 4x250m openers at race pace+ with full 4-minute recovery.

Six 500m repeats above FTP. Race-quality efforts.

Distance pyramid from 250m up to 1K and back down.