7 * serie (1′ interval in zone 4 + 1′ DP / 2′ interval in zone 4 + 2′ DP)
3 * serie alles in zone 3/4 (4′ + DP = 2’/ 3′ + DP = 2′ / 2′ + DP = 1′ / 1′ + DP = 1′)
SDP (seriedribbelpauze) : 2′
Trainer: Mireille
8 * 4′ in zone 3, waarvan laatste 1′ in zone 4/5 / DP = 2′
Interval elke minuut in snellere zone: 1 * 4′ (DP = 2′) ; 2 * 3′ (DP = 2′) ; 3 * 2′ (DP = 1′) ; 4 * 1 (DP = 1′)
Trainer: Marc
4 * serie in zone 4 ( 1′ – 1,5′ – 2′ – 1,5′ – 1′ + DP = 1′ )
Probeer tempo in alle series vast te houden!
Trainer: Cok
Groep verdelen in 2 of 3 kleine groepjes: iedere groep bepaalt zelf het tempo!
Training: 3 * 15′ + DP = 4′
2 * 3′ in zone 3/4; waarvan middelste 1 ‘ versnellen in zone 4/5
1 * 4′ in zone 3/4; waarvan middelste 2′ versnellen in zone 4/5
2 * 3′ in zone 3/4; waarvan middelste 1′ versnellen in zone 4/5
1 * 4′ in zone 3/4; waarvan middelste 2’ versnellen in zone 4/5
DP = 2′
Trainer: Ineke
16 * 1′ in zone 4 ; DP = 1′
3 * 2′ in zone 4 ; DP = 1′