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Tuesday, 2 Jun 2026
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Hybrid (Double)
Week 1 · Month 1
Upper Body A + Speed Intervals
Interval target pace: 3:45-3:50/km. Keep total session under 90 mins.
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Incline Dumbbell Bench Press
4 sets x 10 reps
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Lat Pulldowns
4 sets x 12 reps
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Dumbbell Shoulder Press
3 sets x 10 reps
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Cable Tricep Pushdowns
3 sets x 12 reps
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Speed Intervals
5 x 800m with 2 mins jog rest
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