CAPACITY

The Flux. capacity programme includes a mixture of longer steady state pieces, interval sessions, tempo sessions and much more to enhance and improve all three energy systems and make you fitter than ever.

EXAMPLE DAY

WARM UP

1:00 easy run
0:30 moderate run
1:00 easy run
- rest 0:30 -

1:00 easy ski erg
0:30 moderate ski erg
1:00 easy ski erg
- rest 0:30 -

1:00 easy c2 bike erg
0:30 moderate c2 bike erg
1:00 easy c2 bike erg

RUN, SKI, BIKE INTERVALS

4 sets:
600m run
500/450m ski erg
1000/900m c2 bike erg
- rest 2:00 between sets -

Record times for all sets however your score will be your slowest set.