5K Time Trial
Warm-up + strides, 5 km all-out, cool-down
Collection
Fitness Tests & Time Trials
Ways to see where you stand: a 5K and a 1200 m time trial for runners, Hunter Allen's 20-minute FTP test for cyclists, and a 5,000 for time, 10 × 100 best average and the 100 × 100 challenge in the pool. Repeat one every few weeks and compare.
The sessions
1200 m Time Trial
Warm-up, 1200 m all-out, cool-down
20-Minute FTP Test
Warm-up, 5 min hard opener, recovery, 20 min max steady
5,000 for Time
5,000 continuous freestyle, even pace
10 × 100 Best Average
10 × 100 as fast as you can hold, 15–20 s rest
The 100 × 100 Challenge
100 × 100 on a fixed interval — 10,000 total
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