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
—	25min Z2 + 4×10 stroke powerHR 70–80% · Pace 2k+12–16s + starts	z1	25 min	18–22 then 32–36 spm
Mon	8×3min Z4 / 90sHR 85–90% · Pace 2k+2–4s	z4	3 min	24–28 spm
Tue	35min Z1 RecoveryHR 60–70% · Pace 2k+18–22s	z1	35 min	16–20 spm
Wed	6×4min Z3 / 2min + 4×20s powerHR 80–85% then max · Pace 2k+6–10s + power	z3	4 min	22–26 then 36+ spm
Thu	Rest	rest	—	—
Fri	6×500m Z5 / 2.5minHR 90–95% · Pace 2k-2 to 2k	z5	5 min	26–30 spm
Sat	40min Z2 SteadyHR 70–80% · Pace 2k+12–16s	z1	40 min	20–24 spm

Start tomorrow.

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