BLOCK 2 - INCREASE THE SPEED

The focus during this block is to increase the intensity of the training. Here we want up to heart rate zone 3-4. Both the event on May 7 and the training program that follows will include varying forms of long intervals.

Here is what you can expect from the first session taking place Tuesday May 7 from YMR Track Clubhouse in Stockholm.

HEART RATE ZONES 3 - 4

Training in zone 3-4 improves your lactic acid tolerance, oxygen absorption capacity and performance ability. Like the previous block, the Samsung Galaxy Watch will help and motivate you to stay within the correct heart rate zones. Training in these zones should feel hard and exhausting.

SAMSUNG GALAXY WATCH

During this block, we alternate high-intensity training with calmer training sessions. Get help from Samsung Galaxy Watch watch to keep track of the different zones I described the program to get the right variety in training. Feel free to take a look at some of the Samsung Galaxy Watch other functions linked to health.

Sleep tracking for example. Get detailed sleep tracking with improved analytics and deeper insights to improve your sleep quality. If you've had a bad night's sleep, maybe it's time to take it easy with the training the next day and do not stress it too much.

THE TRAINING PLAN

Week 19 - Event May 8: Long intervals. Pass 2: 60-90min zone 2.
Week 20 - Session 1: 6x3min 1min rest - zone 4 (Aim to accumulate minutes in zone 4 and to keep even tempo during all intervals.)Session 2: 45-60min zone 2 + core strength.
Week 21 - Pass 1: 3 x (3-2-1min) 1min rest - zone 4 (The goal is to accumulate minutes in zone 4 and here a speed up as the intervals get shorter) Pass 2: 60-90min zone 2.

UPCOMING EVENTS

BUILD YOUR BASE

10 APRIL

GREVGATAN 27, STOCKHOLM

The focus during this block will be to accumulate minutes in zone 2. Use the Samsung Galaxy Watch's heart rate guide to stay within this zone.

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INCREASE YOUR SPEED

7 MAY

GREVGATAN 27, STOCKHOLM

The focus during this block is to increase the intensity of the training. Here we want up to heart rate zone 3-4. Both the event and the training program will contain varying forms of long intervals. Show how we can use the Samsung Galaxy Watch6 to set interval time and heart rate guide during interval training.

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LET IT BURN

28 MAY

GREVGATAN 27, STOCKHOLM

After a good base, a few weeks of training in zone 3-4, during this block it is time to venture into zone 5. High intensity and interval training where we shorten the intervals and increases rest.

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