Week 1, session by session.

One week from the plan, so you can see the shape of it. In the app each session adapts to your tests and your readiness on the day.

Day	Session	Type	Time	Rate
—	20min Z2 + 4×10 stroke startsHR 70–80% · Pace 2k+12–16s + starts	z1	20 min	20–24 then 36–40 spm
Mon	10×90s Z5 / 90sHR 90–95% · Pace 2k pace or faster	z5	—	30–34 spm
Tue	25min Z1 RecoveryHR 60–70% · Pace 2k+18–22s	z1	25 min	18–20 spm
Wed	8×2min Z4 / 90s + 4×20s sprint startsHR 85–90% then max · Pace 2k+2–4s + starts	z5	2 min	26–30 then 36–40 spm
Thu	Rest	rest	—	—
Fri	5×500m Z5 / 3minHR 90–95% · Pace 1k pace or faster	z5	3 min	32–36 spm
Sat	30min Z2 SteadyHR 70–80% · Pace 2k+12–16s	z1	30 min	22–24 spm

Start tomorrow.

Programs run in the Flowbase app and come with Pro. Every session adapts to your tests and your readiness.