20 week half ironman training plan intermediatebreaking news shooting in greenville, nc

+++ warm-up Swim Fartlek + Sprint: 1700 yards Kick 300, 200, 100 Run 10 minutes @ moderate aerobic intensity, Tuesday MS: 300 Buoy only Bike: 90min., Tempo hard 85-95 rpms/4min. 2min. 8 x 25 drills, RI=0:10 In Joe Skipper's case, that's the hotel pool behind the finish line. Foundation Run: 50 Minutes WU: Run 10 minutes @ moderate aerobic intensity Notice all plans (not just this one) are based on time (rather than yards or miles). The T.I.M.E. CD: 200 @ low aerobic intensity, Foundation Run: 25 minutes MS: Bike 45 minutes @ moderate aerobic intensity Detailed 8- and 12-week printable PDF training plans; Beginner, Intermediate & Advanced versions; Strength & Conditioning guide, coach's tips and more! Dont spend your time worrying about whether youre training correctly - put your trust in the plan so all you need to worry about is executing. Bike: 60min. MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 MS: Bike 40 km CD: 300 @ low aerobic intensity, Run Speed Intervals: 42 Minutes 3 x 200 at 85% 10 SR MS: 800 build by 200 MS: Run 45 minutes @ moderate aerobic intensity, Sunday Home USA Races California New York Illinois Georgia Florida Texas World Races Race Calendars April 2023 May 2023 June 2023 July 2023 August 2023 September 2023 October 2023 November 2023 December 2023 January 2024 Run: 20min. WU: 17 minutes @ moderate aerobic intensity MS: 10min. 6 x 50 @ speed intensity, RI=0:20 WU: Run 10 minutes @ moderate aerobic intensity 5 x 90sec. at 95 rpm 8 x 25 kick, RI=0:15 Foundation Run: 40 Minutes Ive seen a lot of plans with a Sunday or Monday consistent Off day. How Long Does It Take To Recover From A 70.3? Saturday 90+ rpm) Bike: 3:40 8 x 25 drills, RI=0:10 If you cant find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 MS: 60min, steady aero effort, Run: 50min., Threshold MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 4 x 75 @ VO2max intensity, RI=0:45 The Lifestyle Intermediate 24-Week Half IRON Triathlon Training is designed for the Intermediate triathlete who has progressed from the Sprint distance to the Olympic triathlon distance and now desires to attempt the Half IRON distance at 90 rpm at race pace/4min. Cycling intervals are Heart Rate guided. 200 easy) at threshold 10K effort/90sec. Hard to define these in time? It also takes into consideration that the triathlete can run at least 5 miles at around 10/mile pace or about 50 minutes, swim at least 3000 yards per week and ride at least 15-25 miles 3 times per week on the bike. Have an idea of proper training zones. Bike Power Intervals: 45 Minutes 100 easy Run: 30min. easy, Swim: 90min., Aerobic easy) Easy running, Swim: 45min., Speed development 2 x (30sec. 15min. Bike: 75min. 5 x 100 @ VO2max intensity, RI=1:00 Foundation Run: 40 Minutes When you run your way into fifth place at the Hawaii Ironman World Championships, you get to do your post-race interview wherever you want. 8 x 25 kick, RI=0:15 WU: 300 @ low aerobic intensity Speed Photo: Alexander Scheuber. MS: 2 x ( 3min. Week 1 Monday: Rest. Swim Threshold + Sprint: 1900 Yards 20 week plan for Half Ironman athletes with an intermediate base of fitness. CD: 10 minutes @ moderate aerobic intensity, Friday MS: 1,200 @ moderate aerobic intensity at 90 rpm, 4min. best possible effort Certain work computers may block these types of links though. 4 x (5min, SE 50-65 rpm Foundation Bike: 1:30 Use this 12-week training schedule to help you run a personal record ( PR) in your next half-marathon. build to race effort/3min. WU: Run 10 minutes @ low aerobic intensity 8 x 25 drills, RI=0:10 Plan for your event in the TrainingPeaks calendar. 50 easy and relaxed easy MS: 2 x 400 @ threshold intensity, RI=1:15 WU: 300 @ low aerobic intensity 4 x 75 @ VO2max intensity, RI=0:45 Repeat 3 times. WU: 250 @ low aerobic intensity Bike: 90min., including Swim Base: 1400 Yards 5 x 20sec. WU: Bike 1 hour @ moderate aerobic intensity Deep water start, deep end of pool treading water then go flat out for 10 meters, easy to end of pool. race effort aero/10min. Swim Base: 1700 Yards Tuesday CD: 300 @ low aerobic intensity, Run Lactate Intervals: 34 Minutes This training plan has been created by Rebecca Romero (Olympic Gold & Silver Medallist, World Champion (Rowing and Cycling) and Kona Age Grouper Competitor) and Nick Lloyd (Great Britain Rower, 9th in ITU Age Group Triathlon Worlds 2001, Kona Age Grouper and 9hr15 Iron Distance athlete). Foundation Bike: 30 Minutes MS: 7 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) The build phase of this 70.3 training plan begins this week. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. They designate Monday as a rest day; I have added strength training in this plan on Mondays. easy tempo Long brick workouts, a swim time trial, and an optional Olympic distance tune-up triathlon also help build race-specific fitness. WU: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ low aerobic intensity, Friday MS: 2 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) Bike Power Intervals: 50 Minutes easy), Swim: 60min., Aerobic Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. 15min. +++ WU: 300 @ low aerobic intensity easy 80-90rpm WU: 300 @ low aerobic intensity For many, . at 105 rpm Running is Heart Rate and Pace guided. . On a scale of 1-10, where 1 is laying on the couch and 10 is an all-out sprint, you can get a feel for where each of these workouts should fall. fast/1min. 15min. (Yes, this means you ignore the first 10 minutes of data). Hi Michael! (*standard disclaimer, this is for informational purposes and shouldnt be considered individual training advice ), Your email address will not be published. Thanks so much for creating a plan that was so easy to understand and very manageable time-wise. MS:2 x ( CD: 300 @ low aerobic intensity, Foundation Run: 40 Minutes 8 x 25 kick, RI=0:15 core strength, Swim: 60min., Threshold 6 x 100 @ VO2max intensity, RI=0:45 8 x 25 kick, RI=0:15 CD: 300 @ low aerobic intensity, Saturday 15min. MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery strides, easy walk between, Swim: 15min., On-course swim Focus on keeping same stroke raet/time for all 15 SR core strength, Swim: 45min., Threshold Run: 30min. tempo/ 1min. 8 x 25 kick, RI=0:15 MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 Swim Threshold + Sprint: 2100 Yards MS: 2 x (12 x 25 fast 10 SR, 100 kick fast) Pre run: Do a 10-minute run, ideally from the transition area, to sure you are happy with entry and exit and that legs are working. WU: Run 10 minutes @ moderate aerobic intensity easy), Celebrate the fact that you finished this 70.3 intermediate training plan (and hopefully earned a PR!). 1. 1 If you're not up to that, you may want to try the beginners half-marathon schedule or the advanced beginner half-marathon schedule. Run: 30min. Take approximately 30 seconds rest between. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday 8 x 25 kick, RI=0:15 Want to transform your triathlon knowledge, training, and performance? From this day forward your training will steadily decrease (relative to preceding weeks) to ensure youre rested and ready to perform on race day. MS: 5 x 1min fast/30sec. easy 400 choice MS: 1,500 @ moderate aerobic intensity aero tempo, Run: 75min., Tempo So glad you enjoyed the Olympic plan. CD: 300 @ low aerobic intensity, Saturday +++ choice rpm), Run: 45min., Hill reps as 8 x 1min WU: 10 minutes @ moderate aerobic intensity easy), Run: 40min. 8 x 25 drills, RI=0:10 Speed Run: 30min., Fartlek CD: 300 @ low aerobic intensity, Run Lactate Intervals Note that different coaches use different methods to determine zone training. Read this article on the new Outside+ app available now on iOS devices for members! 8 x 25 kick, RI=0:15 WU: Run 10 minutes @ moderate aerobic intensity I excel at educating my athletes and giving them confidence in their training - especially important for first-timers! MS: 8 x 50 descend 1-4 on 10 SR 15min. WU: 200 @ low aerobic intensity 500 Pull steady build MS: 15 x 200 pull (band/buoy/paddles) 15 SR Threshold 8 x 200 at target race pace on 10 SR I get what youre saying though, and totally understand how following something time-based could be tough depending on your personal training terrain and training style. 7min. MS: 9 x 30 seconds with 2-minute active recoveries 8 x 25 kick, RI=0:15 MS 5 x (25 fast/50 easy 15 SR Saturday Swim the maximum-intensity segment as though it were a race. tempo/5min. This plan uses zone-based training guidelines. You should also have the following base for each discipline: This plan is spread across the 20 weeks to allow you to progress while minimizing the risk of overtraining and injury. +++ 8 x 25 drills, RI=0:10 core strength, Swim: 60min., Threshold core strength 5-10min. Swim Base: 2000 Yards Prior to starting this plan, you should have a good base of an average of 8-10 hours of weekly training for the past four weeks. Foundation Run: 45 Minutes race effort, Swim: 40min., Race prep core strength, Swim: 45min, Threshold MS: 60min. Run off the bike: 20min. At the same time you will continue building endurance with long swims, rides, runs, and brick workouts. Check out10 Weeks to Your Best 70.3a complete training program led by top endurance coach Jim Vancefree with Outside+ membership! WU: 10 minutes @ low aerobic intensity 1500 TT (record time) In a second, youll see a breakdown of discipline specific workouts. CD: Run 5 minutes @ moderate aerobic intensity, Thursday easy core strength, Swim: 50min Threshold CD: Run 10 minutes @ moderate aerobic intensity easy 3 x 100 at race pace), Bike: 45min., Active recovery 4min. MS: 20 x 100 best possible avg. easy MS: 4 x (6min. Super Simple Ironman 70 3 Triathlon Training Plan . Structured Workouts automatically sync with compatible devices and guide you through workouts in real time. MS: Run 15 minutes @ moderate aerobic intensity MS: 2:00 at 90 rpm, 1:30 at 95 rpm, 1:00 at 100 rpm, :45 at 105 rpm then back up to 2:00, Run: 45min, Hill reps as 10 x :20 +++ Ready to tackle your first half-iron triathlon? 12 x (90sec. CD: 200 @ low aerobic intensity, Brick Work: 55 Minutes You should break up your swim workouts into smaller chunks with regular rest periods. MS: Run 1 hour and 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity easy) easy 3 x 200 at 90% 10 SR, Brick: 3:10 total, Tempo Chychota became a professional triathlete in 2003, racing to podium positions at Ironman events around the world, including a win at Ironman Malaysia in 2004. MS: 1,500 @ moderate aerobic intensity This 20 week program is an Intermediate Plan for 70.3 athletes. Do you have any plans that youd recommend if I wanted to shoot for a PR next time? MS: 5 x (4min. CD: Run 10 minutes @ moderate aerobic intensity, Wednesday easy, Brick 1:45 total Plan for your event in the TrainingPeaks calendar. 50 easy kick) WU: Run 10 minutes @ moderate aerobic intensity Core workouts: There are several quick core workouts that are used throughout this plan. Thank you for putting this plan together. **Disclaimer: I am not a physician. Swim Base: 2400 Yards CD: 300 @ low aerobic intensity, Run Lactate Intervals: 36 Minutes Race day warmup January 28, 2020 by Chrissy Carroll 26 Comments. MS: 3 x 300 @ threshold intensity, RI=1:00 Friday: Swim 800 yards total. To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). 4min. WU: 10 minutes @ low aerobic intensity Congrats on finishing your first 70.3! easy) 1 x 3min. 70.3 Triathlon Training Plan: A Time-Efficient Program. 8 x 25 drills, RI=0:10 2 x 100 mod. CD: Run 10 minutes @ low aerobic intensity, Friday 8 x 25 drills, RI=0:10 About the Plan: This 20 week program is an Intermediate Plan for 70.3 athletes. 30min. On most weeks of the plan youll notice one highlighted session. 8 x 25 drills, RI=0:10 How Long Does It Take To Recover From A 70.3? easy 20 Week Half Ironman Training Plan for Beginners; Let's get started! RELATED:Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon. CD: 300 @ low aerobic intensity, Thursday +++ 10 x 50 alternating 1 easy/ 1 fast 15 SR, Brick: Total: 4hrs. The following basic plan is for a beginner who has: Completed a Half-Ironman, and is in the process of training for an Ironman with 20 weeks to go. 8 x 25 drills, RI=0:10 easy) 4 x 50 @ speed intensity, RI=0:20 200 easy WU: 300 @ low aerobic intensity Sunday fast/30sec. +++ Race Day! +++ Bike Short Hill Climbs: 1 Hour This article that I wrote for VeryWell is also a great overview of general nutrition information for a triathletes diet: https://www.verywellfit.com/ultimate-triathlete-diet-guide-4584554. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: 2000 continuous, build each 500 8 x 100 pull strong 15 SR, Brick 4:15 total, Tempo Ive been trying to find a beginner program that is basic, straight to the point and easy to follow I love everything about this post and the program layout. +++ Download the app . Foundation Bike: 45 Minutes 8 x 25 drills, RI=0:10 easy) WU: 300 @ low aerobic intensity MS: 7 x 90sec. fast/1min. +++ CD: Run 10 minutes @ moderate aerobic intensity easy CD: Run 10 km, Tuesday easy), Swim: 60min., Race specific Switch between a zone 2 ride for about 30 minutes, then zone 3 for about 20 minutes. Although a 15- to 20-hour training schedule is ideal to maximize your Ironman potential, you can accomplish a lot of the basic fitness using a 10-hour Ironman training plan week if you utilize your time wisely. CD: Run 5 minutes @ moderate aerobic intensity, Friday CD: 10 minutes @ moderate aerobic intensity, Sunday WU: 10 minutes @ moderate aerobic intensity MS: 3 x 200 @ threshold intensity, RI=0:45 6 x 75 @ VO2max intensity, RI=0:45 WU: 10 minutes @ moderate aerobic intensity If there were a lot of steep climbs, itd essentially be more like interval training. Foundation Bike: 1:45 CD: Run 10 minutes @ low aerobic intensity, Thursday WU: 300 @ low aerobic intensity Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule. at 10K effort/2min. 8 x 25 kick, RI=0:15 Visit www.SetThePaceTriathlon.com or email Ryan directly at info@setthepacetriathlon.com. 2 x (1min. Program for athletes with average ability in cycling, swimming and running. 6 x 100 @ VO2max intensity, RI=0:30 10K pace/2min. CD: 10 minutes @ moderate aerobic intensity, Wednesday easy), Swim: 50min., Recovery CD: 10 minutes @ moderate aerobic intensity, Friday It is not meant for advanced athletes looking to PR. Structured Workouts automatically sync with compatible devices and guide you through workouts in real time. I: Intelligent Intensity Every single session in this plan will tell you to swim / bike / run at very . MS: 6 x (4min. tempo I followed it for the past 5 months and just completed Eagleman 70.3 (1st Half) a few days ago and hit my goal of finishing in under 6 hours. MS: 6min. MS: 20 x 100 Steady, medium-strong effort 15 SR, Swim: 60min., Aerobic MS: 4 x 6min. Has been training a minimum of 10 hours per week. Run off the bike: 60min. WU: Run 5 minutes @ moderate aerobic intensity MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 MS: 40 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity MS: 5 x 300 steady with 5 SR CD: 30 @ low aerobic intensity, Foundation Run: 35 Minutes MS: Run 15 minutes @ moderate aerobic intensity | Run 4 miles moderate + 2 x 10-second hill sprints. WU: 10 minutes @ moderate aerobic intensity tempo/ 2min. Bike: 90min. Hi I would like a copy of the free Half Ironman Beginner 20 week training program 8 x 25 kick, RI=0:15 Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Bike: 75min. Chrissy, I just completed my first half-ironman using your training plan and I have to say it did exactly what you said it would. Repeat 3 times adding 2 extra to each exercise on each new repetition. Thanks for the informative and useful plan. CD: Run 10 minutes @ low aerobic intensity, Friday MS: 2 x ( How to Build the Ideal 70.3 Training Week, Swim: 45min., Aerobic pulling WU: Run 10 minutes @ moderate aerobic intensity Swim Base: 2100 Yards If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. MS: 3x (5min. This is your I need to miss a session session. from above interval Bike: 60min. MS: 3 x 300 @ threshold intensity, RI=0:45 WU: 300 @ low aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity WU: Bike 1 hour and 45 minutes@ moderate aerobic intensity repeat back down to 30sec. +++ 30 min. at threshold (10K pace), 4 x 50 descend 1-4 10 SR, Swim: 45min., Swim test Swim Base: 1600 Yards Long Bike: 2:15 +++ 15min. WU: 10 minutes @ moderate aerobic intensity Half IRONMAN 70.3; IRONMAN 140.6; Triathlon Off-Season; IRONMAN Off-Season; . 8min. It is doubled to a 40-week training plan. MS: 6 x (6min. 1,000 faster than the first one (note change in effort) 20min. 2. core strength, Swim: 75min., Threshold MS: Run 14 minutes @ threshold intensity MS: Run 20 minutes @ threshold intensity Does that make sense? Get feedback, stay on top of your training and perform at your best. at 110 rpm), Run: 50min., Strength Tempo Bike: 1 Hour MS: 10 x (90sec. MS: 22 minutes @ threshold intensity at 105 rpm Im thrilled that you were able to finish successfully and without injury. 15min. CD: 300 @ low aerobic intensity, Foundation Run: 50 Minutes CD: Run 10 minutes @ low aerobic intensity, Thursday We do these short sessions to wake mind and body up and prepare ourselves for the big day. First, there are a few workout terms that apply to multiple disciplines: Most runs in the plan are easy to understand time-based runs with a particular zone (generally zone 2). +++ You may see workouts that call for a mixture of zones. 4 x 300 descend 1-4 easy easy 6 x 25 @ speed intensity, RI=0:20 Swim Fartlek + Sprint CD: Run 10 minutes @ moderate aerobic intensity Swim Threshold + Sprint: 1600 Yards 4 x 100 @ VO2max intensity, RI=1:00 core strength Swim Base: 1400 yards MS: 7 x 45sec. MS: 26 minutes @ threshold intensity Tony Rich https://www.eventhorizon.tv/. As an Amazon Associate I earn from qualifying purchases. Or does it mean to do 2400 m of drills. 6 x 25 @ speed intensity, RI=0:20 MS: 2,112 (1.2 miles) @ maximum intensity Photo: Tom Pennington/Getty Images for Ironman. The One Subscription to Fuel All Your Adventures. 8 x 25 FAST 10 SR core strength, Swim: 30-40min, Endurance This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. easy Swim starts: Your event may have you start from deep water, or standing on a beach or in shallow water. WU: 300 @ low aerobic intensity Also: Walk around and make yourself familiar with it. 6 x 50 @ speed intensity, RI=0:20 Foundation Bike: 1 Hour +++ 8 x 25 drills, RI=0:10 The schedule is flexible and can be adapted to fit around work and other commitments. Remember, the purpose of this plan is to just get you across that finish line successfully (not necessarily to have you breaking records). CD: 10 minutes @ moderate aerobic intensity, Wednesday MS: 1,800 @ moderate aerobic intensity 10 x 100 threshold effort 10 SR easy Congrats on tackling your first 70.3! faster than previous 100s should be race pace MS: 55 minutes @ moderate aerobic pace best effort 60-65 rpms/4min. MS: 2 x ( MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down) It may mean you walk at times but watch your effort and make sure you stay at RPE 6 / Zone 2 on the climbs. #1 & 4 50 fast/ 50 easy CD: Run 10 minutes @ moderate aerobic intensity, Tuesday MS: 2,000 @ moderate aerobic intensity Swim Base: 2000 Yards MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 ), but if you poke around here you can find a lot of helpful sports nutrition topics. The average heart rate youll take during this time is your threshold heart rate. CD: 300 @ low aerobic intensity, Wednesday learn more about lactate threshold field tests in this post. core strength, Bike: 75min., Threshold WU: Run 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity Record time, heart rate, Bike: 4hrs., Tempo MS: 4 x 12min. 50 easy and relaxed WU: 300 @ low aerobic intensity Endurance 200 kick Swim the maximum-intensity segment as though it were a race. easy 6 x 50 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity 10 x 100 Steady with medium-strong effort 15 SR, Swim: 45min, Aerobic 200 easy buoy only Lift head while lead arm is extended, looking forward for approximately 2 seconds (as if looking for buoy). easy), Swim: 60min., Race specific WU: 300 @ low aerobic intensity MS: 2 hours and 25 minutes @ moderate aerobic intensity tempo effort aero 80-90rpm, Run: 80min., Tempo WU: Run 10 minutes @ low aerobic intensity hard 80-100 rpm/4min. How to Use Periodization in Your Triathlon Training Plan, Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon, Triathletes Complete Guide to Nutrition and Fueling, Super Simple Ironman 70.3 Triathlon Training Plan, Rock Your First Olympic Triathlon with This 16-Week Training Plan, Triathletes Complete Guide on How to Train for an Ironman, A Three-Week Base Training Plan to Jumpstart Your Tri Season, In Case Youve Forgotten, 70.3 Season Starts Soon. Sunday +++ The final 10 days constitute a tapering period. Tuesday MS: 3 x ( In the meantime, if youre looking for a coach to develop a custom intermediate plan, I highly recommend Tony Rich at EventHorizon Endurance Sport, Jon at E3C coaching, or the team over at Multisport Mastery. MS: 3 x ( In these cases, its probably best to find a coach that could work 1-1 with you to develop a plan knowing all those details and preferences, and create a customized plan. Hey there! CD: Run 10 minutes @ low aerobic intensity, Friday WU: 250 @ low aerobic intensity MS: 1 hour and 40 minutes @ moderate aerobic intensity CD: Run 10 minutes @ low aerobic intensity, Friday MS: 3 x (5 x 100 at race pace 10 SR), Bike: 75min., Threshold MS: 8min. WU: Run 10 minutes @ low aerobic intensity 100 fast, right into 100 steady 20 x 100 even race pace 10 SR, Bike: 60min., Threshold MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down) CD: 300 @ low aerobic intensity. easy Want to transform your triathlon knowledge, training, and performance? Most weeks have 4 days of cycling. *Please note, this plan is for personal use only and should not to be distributed on other websites or used for commercial purposes.*. 3min. WU: 10 minutes @ moderate aerobic intensity

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