Hard Interval Session: 4-Minute Repeats
The hard day. 10-min easy build, then 4 × 4-minute repeats at hard effort with easy recovery between, on one chosen modality. ~45 min total. Week-by-week interval count and recovery are set by the program.
Estimated session
- Movements 1
- Working sets 4
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Trail Running Walking 10 min easy build, then 4 × 4 min hard (RPE 8) with 3 min easy recovery. Cool down 5 min easy. Substitute any bike, rower, elliptical, stair machine or treadmill at the same RPE. 1 warm-up set first 4 × 4:00 · rest 0s to 3 min | 4 | 4:00 | 0s to 3 min |
Coaching notes
Run this as written only in week 1; from week 2 the program's weekly instructions override interval count, recovery length and RPE — follow those. Default modality is outdoor running or hill walking; named substitutions at matched RPE are stationary bike, rower, elliptical, stair machine, treadmill or jump rope. Pace the first repeat so the last one matches it — even output beats a fast opener. Recovery is easy movement, never standing still. Cool down 5 min easy. Never schedule this on consecutive days with the mixed session.
Programs that use this template
The training principles
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Aleks · Coach
Proposal · add weight