Anaerobic Threshold Workout

Pyramids.

Here you will aim for rate increases at smaller intervals to a tipping point, then reduce again.

o 3 x 29 minutes (rate change at 5′, 4′, 3′, 2′, 1′, 2′, 3′, 4, 5′), 5 minutes rest.
o 4 x 11 minutes (rate change at 3′, 2′, 1′, 2′, 3′), 3 minutes rest.
o 5 x 2000 meters (change rate every 500 meters), 3 minutes rest.
o 4 x 2500 meters (change rate every 500 meters), 3 minutes rest.
o 3′ on/3′ off, 4′on/4′off, 5′on/5′off, 4′on/4′off, 3′on/3′off

Staircasing. Here your rate increases with regular gradations

o 4 x 10 minutes (rate increases every 2 minutes), 3 minutes rest.
o 2 x 24 minutes (18, 20, 22, 24, 20, 22, 24, 26 with rate changing every 3 minutes), 4 minutes rest.
o 5 x 2000 meters (rate increases every 500 meters), 3 minutes rest.
o 4 x 2500 meters (rate increases every 500 meters), 4 minutes rest.

Castles. These mix it up a little for you with both rate increases and decreases at regular intervals.

o 3 x 20 minutes (rate alternates between a high rate and low rate every 2 minutes), 3 minutes rest.
o 3 x 18 minutes (rate alternates between a high rate and low rate every 2 minutes), 3 minutes rest.

Anaerobic Capacity

These incorporate a lift in intensity.

* 14 x 1 minute hard, 30 seconds easy
* 5 x 4 minutes at low rate, but high power. 1 minute paddle between each piece.

Race Endurance

* 5 x 750 meters, 3 minutes rest.
* 4 x 1000 meters, 4 minutes rest.
* 4 x 800 meters. Negative splits – last 400 meters should be 5 seconds faster on split than first 400 meters. 3 minutes rest.
* 6 x 3 minutes, 2 minutes rest.

Fartlek

* 6000 meters. Row steady state with 100 meter bursts every 500 meters
* 20 x 1 minute on, 1 minute easy
* 15 x 1 minute on, 2 minutes easy