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
—	Basic Flow and Rhythm DevelopmentHR Z2–3 · 70–80% max	z1	—	Rate 18–22 spm
Mon	Race Pace DevelopmentHR Z4–5 · 85–95% max	z5	—	Rate 26–32 spm
Tue	Power Application with FlowHR Z3–4 · 80–90% max	z1	—	Rate 22–26 spm
Wed	Competition Simulation	z1	—	Rate 28–34 spm
Thu	Blade Work Refinement	z1	—	Rate progression 20–28 spm
Fri	Final Preparation	z1	—	Rate 20–24 spm

Start tomorrow.

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