• How do I do Cruise Intervals?

    Hello Gale,

    I am a little confused on your cruise interval run workouts in the triathlon training plan.  In the  pre-activity comments it says to do 4-5 x 5-minute intervals with a 2-minute rest in between. 

    I was wondering if am I supposed to do these at Zone 4 - Zone 5a segments before my main run, or am I supposed to do as many intervals as I can for 1 hour? Thanks, G. F.


    Good question, G.F. You can find more information in the free download documents in the “shorthand for intervals section.” That written, let me answer your specific question.

    From your description, it looks like the workout is an hour long. So, first do a warm-up at mostly Zones 1-2. Around 15-20 minutes is fine and you can include a few 30-step accelerations to roughly 10K pace if you’d like.

    Then do 4 or 5 repeats of 5 minutes at Zone 4 to 5a (I recommend beginning conservatively). So, start your timer and slowly work your way into Zone 4 on #1. The timer marks the start of increased pace, heart rate will catch up later. Then recover with 2 minutes of easy jogging (mostly Zone 1) before beginning the next interval. What you will notice is that your heart rate will respond faster as the set goes on. (That's why you want to begin conservatively.) You're aiming to get a "best average" pace for a Zone 4 to 5a heart rate "cost." You should find this pace is right around 10k pace.

    If you do 5 repeats - then the total time for the set is 35 minutes. With a 15-minute warm-up, you're left with 10 minutes to cool down.

    Hope that helps ~


    PS…For two more days take advantage of March Madness deals on Olympic and sprint triathlon race plans. Enter the phrase “GalesTeam” in the coupon code area and receive a 25% discount.




  • ← Next Post Previous Post →
  • Comments on this post (9 comments)

    • chloroquine price in india says...

      chloroquine plaquenil cloroquine protein hydroxychloroquine 200mg

      On June 07, 2021

    • hydrodiuril says...

      side effects of chloroquine covid 19 who chloroquin side effects

      On June 07, 2021

    • what is tadalafil says...

      cialis tadalafil tadalafil powder suppliers tadalafil pah

      On June 05, 2021

    • cialis pills says...

      tadalafil vs vardenafil cialis tadalafil blood pressure

      On June 04, 2021

    • cost of cialis says...

      tadalafil e20 cialis without a prescription tagra 20 mg cipla

      On June 04, 2021

    • sildenafil 100g says...

      censurГ© sildenafil from canada censurГ© sildenafil 100mg online canada

      On March 29, 2021

    • purchase vardenafil online says...

      vardenafil prices india vardenafil 20mg

      On March 29, 2021

    • who presctibes transurethral alprostadil and alprostadil-prazosin says...

      alprostadil penile suppository how much alprostadil vials cost

      On March 29, 2021

    • tadalafil gel says...

      tadalis sx tadalafil generic

      On March 29, 2021

  • Leave a comment