Week 30: Build — threshold + VO2max

Heavy compound + HYROX-power: back squat 5×3, deadlift 3×3, push press 4×5, dan 4 rondes (20 wall balls + 50m sled push zwaar + 12 burpee broad jumps).

Tempo: 15 min warmup + 6 km @ threshold-pace + 10 min cooldown

Easy run Z2

VO2max intervals: Norwegian 4×4 — 4×4min @ 90-95% HRmax, 3 min recovery jog

Long run: laatste 5-8 km @ marathon pace (~4:15/km)

Recovery run + 4×100m strides