<div class=”plan-sample-workout-carousel”>
<div id=”sample-workouts” class=”sample-workouts”><div class=”sampleWorkout-container”><div class=”u-py-8 u-px-10 u-flex u-flex-col u-items-center md:u-flex-row”><span class=”u-type-headline-6 u-mb-4 md:u-mb-0″>Sample Workouts – Week 5<span class=”u-invisible”>00</span></span><div class=”sampleWorkout_chart-container u–mt-1 md:u-ml-3″><span class=”sampleWorkout_chart-upward”></span><span class=”sampleWorkout_chart-selected-week” style=”width: 3.84615%; left: 15.3846%;”></span></div></div><div class=”u-flex u-flex-col u-items-stretch”><div class=”u-hidden md:u-flex u-w-7/8 u-justify-between”><div class=”u-w-2 md:u-p-6″></div><div class=”u-p-2 md:p-4 u-w-full u-cursor-pointer u-bg-white u-rounded”><div class=”u-flex u-flex-col u-items-center” data-cy=”sample-workout-tab”><span class=”u-type-subtitle-2 u-mb-3 u-whitespace-nowrap u-uppercase u-underline u-text-tp-blue”>Mon</span><div class=”u-flex u-justify-center u-items-center”><span class=”u-m-px u-h-2 u-w-2 u-rounded-full u-bg-sport-rest”></span></div></div></div><div class=”u-p-2 md:p-4 u-w-full u-cursor-pointer”><div class=”u-flex u-flex-col u-items-center” data-cy=”sample-workout-tab”><span class=”u-type-subtitle-2 u-mb-3 u-whitespace-nowrap u-uppercase”>Tue</span><div class=”u-flex u-justify-center u-items-center”><span class=”u-m-px u-h-2 u-w-2 u-rounded-full u-bg-sport-run”></span></div></div></div><div class=”u-p-2 md:p-4 u-w-full u-cursor-pointer”><div class=”u-flex u-flex-col u-items-center” data-cy=”sample-workout-tab”><span class=”u-type-subtitle-2 u-mb-3 u-whitespace-nowrap u-uppercase”>Wed</span><div class=”u-flex u-justify-center u-items-center”><span class=”u-m-px u-h-2 u-w-2 u-rounded-full u-bg-sport-run”></span><span class=”u-m-px u-h-2 u-w-2 u-rounded-full u-bg-sport-strength”></span></div></div></div><div class=”u-p-2 md:p-4 u-w-full u-cursor-pointer”><div class=”u-flex u-flex-col u-items-center” data-cy=”sample-workout-tab”><span class=”u-type-subtitle-2 u-mb-3 u-whitespace-nowrap u-uppercase”>Thu</span><div class=”u-flex u-justify-center u-items-center”><span class=”u-m-px u-h-2 u-w-2 u-rounded-full u-bg-sport-run”></span></div></div></div><div class=”u-p-2 md:p-4 u-w-full u-cursor-pointer”><div class=”u-flex u-flex-col u-items-center” data-cy=”sample-workout-tab”><span class=”u-type-subtitle-2 u-mb-3 u-whitespace-nowrap u-uppercase”>Fri</span><div class=”u-flex u-justify-center u-items-center”><span class=”u-m-px u-h-2 u-w-2 u-rounded-full u-bg-sport-run”></span></div></div></div><div class=”u-p-2 md:p-4 u-w-full u-cursor-pointer”><div class=”u-flex u-flex-col u-items-center” data-cy=”sample-workout-tab”><span class=”u-type-subtitle-2 u-mb-3 u-whitespace-nowrap u-uppercase”>Sat</span><div class=”u-flex u-justify-center u-items-center”><span class=”u-m-px u-h-2 u-w-2 u-rounded-full u-bg-sport-run”></span></div></div></div><div class=”u-p-2 md:p-4 u-w-full u-cursor-pointer”><div class=”u-flex u-flex-col u-items-center” data-cy=”sample-workout-tab”><span class=”u-type-subtitle-2 u-mb-3 u-whitespace-nowrap u-uppercase”>Sun</span><div class=”u-flex u-justify-center u-items-center”><span class=”u-m-px u-h-2 u-w-2 u-rounded-full u-bg-sport-run”></span><span class=”u-m-px u-h-2 u-w-2 u-rounded-full u-bg-sport-strength”></span></div></div></div></div><div class=”swiper-container carousel-container swiper-container-initialized swiper-container-horizontal”><div class=”swiper-wrapper”><div class=”swiper-slide swiper-slide-active” style=”width: 776px; margin-right: 10px;”><div class=”u-flex u-flex-col u-items-start”><div class=”u-type-subtitle-2 u-mt-2 u-uppercase md:u-hidden”>Monday</div><div class=”u-flex u-items-center u-flex-col u-py-4 u-w-full”><div class=”workout-day-container u-w-full sm:u-w-7/8 u-mb-4″><div class=”sample-workout-card u-w-full u-rounded u-shadow-md u-bg-white u-overflow-hidden u-box-border” id=”workoutId” data-cy=”sample-workout-card”><div class=”u-flex”><div class=”u-bg-sport-rest u-w-3″ style=”min-width: 0.75rem;”></div><div class=”card-content u-p-4 u-w-full”><p class=”u-type-body-1 u-my-1 u-truncate”>Rest Day</p><div class=”u-flex u-items-center”><tp-sport-icon colored=”true” sport=”rest” style=”font-size: 30px;” class=”u-inline-flex hydrated”><svg xmlns=”http://www.w3.org/2000/svg” viewBox=”0 0 70 70″ class=”u-fill-sport-rest”><title>Rest</title><path d=”M57.6,27.2H55.7a3.36,3.36,0,0,0-3.3,2.4V23a3.54,3.54,0,0,0-3.5-3.5H21.1A3.54,3.54,0,0,0,17.6,23v6.4a3.48,3.48,0,0,0-3.2-2.2H12.5A3.54,3.54,0,0,0,9,30.7V52.1h9V52H52.2v.1h9V30.8A3.72,3.72,0,0,0,57.6,27.2ZM17.9,34.4V31.3H52.1v3.1Z”></path></svg></tp-sport-icon></div><div class=”sample-workout-card__details u-pr-2″><div class=”workout-coach-description u-my-4 mb-8 u-pb-16 md:u-pb-0″>Rest day. Focus on getting good sleep and eating well. Gentle activity (hiking or cycling) at an easy effort up to one hour is OK, but rest is the priority.</div></div><div class=”u-flex u-justify-end details-toggle-container”><span class=”details-toggle u-cursor-pointer u-text-tp-blue”>Details<span class=”carrot–down”></span></span></div></div></div></div></div></div></div></div><div class=”swiper-slide swiper-slide-next” style=”width: 776px; margin-right: 10px;”><div class=”u-flex u-flex-col u-items-start”><div class=”u-type-subtitle-2 u-mt-2 u-uppercase md:u-hidden”>Tuesday</div><div class=”u-flex u-items-center u-flex-col u-py-4 u-w-full”><div class=”workout-day-container u-w-full sm:u-w-7/8 u-mb-4″><div class=”sample-workout-card u-w-full u-rounded u-shadow-md u-bg-white u-overflow-hidden u-box-border” id=”workoutId” data-cy=”sample-workout-card”><div class=”u-flex”><div class=”u-bg-sport-run u-w-3″ style=”min-width: 0.75rem;”></div><div class=”card-content u-p-4 u-w-full”><p class=”u-type-body-1 u-my-1 u-truncate”>Easy Run + Strides</p><div class=”u-flex u-items-center”><tp-sport-icon colored=”true” sport=”run” style=”font-size: 30px;” class=”u-inline-flex hydrated”><svg xmlns=”http://www.w3.org/2000/svg” viewBox=”0 0 70 70″ class=”u-fill-sport-run”><title>Run</title><path d=”M58.2,48.8s-5-1.3-5.9-1.7l-2.1-1.5a37.28,37.28,0,0,1-3.9-5.5c-2.5-4.1-5.1-13.3-5.5-15.8S39,23.1,39,23.1l-1.3,1.6a22.77,22.77,0,0,1-7.9-1.3c-3.3-1.4-3-6.3-3-6.3.1-2.5-3.4-2-3.4-2s-.9.7-2.8,2c-1.7,1-6.2,6-6.2,6l-2.1,2.1a5.76,5.76,0,0,0-1,.2c-.2.1-.8.6-.9,2.3.3,1.8,3,5.6,3,5.6s7.4,5.1,8.5,5.8,1.3.6,1.6.3a8.12,8.12,0,0,0,1.7-.1,6.74,6.74,0,0,1,2-.1c1.3.1,1.2,1.6,1.1,2.2a6.59,6.59,0,0,0,2,3.9c-.1,1.2,3.2,2.9,5,4,1.5,2.1,3,2.1,4,2.7.3.9,2.6,2.2,4.1,2.7a3.4,3.4,0,0,0,1.5.7c5.3,1.5,11.7.2,11.7.2,3.3-1.4,3.3-3.4,3.3-3.4C60.3,51,58.2,48.8,58.2,48.8Z”></path></svg></tp-sport-icon><span class=”u-type-headline-6 u-mx-2″>80 <span class=”unit-type”>TSS</span></span></div><div class=”sample-workout-card__details u-pr-2″><div class=”workout-coach-description u-my-4 mb-8 u-pb-16 md:u-pb-0″>Easy run with 6 x 20 sec strides after you are fully warmed up – fast effort but not an all-out sprint. 60-90 sec recovery. The goal is to get good leg turnover and improved running form and economy.</div></div><div class=”u-flex u-justify-end details-toggle-container”><span class=”details-toggle u-cursor-pointer u-text-tp-blue”>Details<span class=”carrot–down”></span></span></div></div></div></div></div></div></div></div><div class=”swiper-slide” style=”width: 776px; margin-right: 10px;”><div class=”u-flex u-flex-col u-items-start”><div class=”u-type-subtitle-2 u-mt-2 u-uppercase md:u-hidden”>Wednesday</div><div class=”u-flex u-items-center u-flex-col u-py-4 u-w-full”><div class=”workout-day-container u-w-full sm:u-w-7/8 u-mb-4″><div class=”sample-workout-card u-w-full u-rounded u-shadow-md u-bg-white u-overflow-hidden u-box-border” id=”workoutId” data-cy=”sample-workout-card”><div class=”u-flex”><div class=”u-bg-sport-run u-w-3″ style=”min-width: 0.75rem;”></div><div class=”card-content u-p-4 u-w-full”><p class=”u-type-body-1 u-my-1 u-truncate”>Intervals: 4x90sec hills + 4,3,2,1 min</p><div class=”u-flex u-items-center”><tp-sport-icon colored=”true” sport=”run” style=”font-size: 30px;” class=”u-inline-flex hydrated”><svg xmlns=”http://www.w3.org/2000/svg” viewBox=”0 0 70 70″ class=”u-fill-sport-run”><title>Run</title><path d=”M58.2,48.8s-5-1.3-5.9-1.7l-2.1-1.5a37.28,37.28,0,0,1-3.9-5.5c-2.5-4.1-5.1-13.3-5.5-15.8S39,23.1,39,23.1l-1.3,1.6a22.77,22.77,0,0,1-7.9-1.3c-3.3-1.4-3-6.3-3-6.3.1-2.5-3.4-2-3.4-2s-.9.7-2.8,2c-1.7,1-6.2,6-6.2,6l-2.1,2.1a5.76,5.76,0,0,0-1,.2c-.2.1-.8.6-.9,2.3.3,1.8,3,5.6,3,5.6s7.4,5.1,8.5,5.8,1.3.6,1.6.3a8.12,8.12,0,0,0,1.7-.1,6.74,6.74,0,0,1,2-.1c1.3.1,1.2,1.6,1.1,2.2a6.59,6.59,0,0,0,2,3.9c-.1,1.2,3.2,2.9,5,4,1.5,2.1,3,2.1,4,2.7.3.9,2.6,2.2,4.1,2.7a3.4,3.4,0,0,0,1.5.7c5.3,1.5,11.7.2,11.7.2,3.3-1.4,3.3-3.4,3.3-3.4C60.3,51,58.2,48.8,58.2,48.8Z”></path></svg></tp-sport-icon><span class=”u-type-headline-6 u-mx-2″>110 <span class=”unit-type”>TSS</span></span></div><div class=”sample-workout-card__details u-pr-2″><div class=”workout-coach-description u-my-4 mb-8 u-pb-16 md:u-pb-0″>2-3 miles easy warm-up. 4×90 second hills – hard effort up and run down easy to recovery. Ideally find a hill with 6% grade. 5 minutes easy. 4,3,2,1min intervals with 2 minutes rest. Think 10km pace progressing to 5km pace. 1-2 miles easy cool down.</div></div><div class=”u-flex u-justify-end details-toggle-container”><span class=”details-toggle u-cursor-pointer u-text-tp-blue”>Details<span class=”carrot–down”></span></span></div></div></div></div></div><div class=”workout-day-container u-w-full sm:u-w-7/8 u-mb-4″><div class=”sample-workout-card u-w-full u-rounded u-shadow-md u-bg-white u-overflow-hidden u-box-border” id=”workoutId” data-cy=”sample-workout-card”><div class=”u-flex”><div class=”u-bg-sport-strength u-w-3″ style=”min-width: 0.75rem;”></div><div class=”card-content u-p-4 u-w-full”><p class=”u-type-body-1 u-my-1 u-truncate”>Strength: Full Body w/ Resistance # 1</p><div class=”u-flex u-items-center”><tp-sport-icon colored=”true” sport=”strength” style=”font-size: 30px;” class=”u-inline-flex hydrated”><svg xmlns=”http://www.w3.org/2000/svg” viewBox=”0 0 70 70″ class=”u-fill-sport-strength”><title>Strength</title><path d=”M62.1,36.5A2.48,2.48,0,0,1,59.6,39H56.5v2a4,4,0,0,1-4,4H49.6v3.9a4,4,0,0,1-4,4H42V39.1H28V53H24.6a4,4,0,0,1-4-4V45H17.7a4,4,0,0,1-4-4V39.1H10.5A2.48,2.48,0,0,1,8,36.6V35.5A2.48,2.48,0,0,1,10.5,33h3.2V31a4,4,0,0,1,4-4h2.9V23.9a4,4,0,0,1,4-4H28V33H42V19.8h3.4a4,4,0,0,1,4,4V27h2.9a4,4,0,0,1,4,4v1.9h3.1a2.48,2.48,0,0,1,2.5,2.5C62.1,35.4,62.1,36.5,62.1,36.5Z”></path></svg></tp-sport-icon><span class=”u-type-headline-6 u-mx-2″>00:25:00</span><span class=”u-type-headline-6 u-mx-2″>35 <span class=”unit-type”>TSS</span></span></div><div class=”sample-workout-card__details u-pr-2″><div class=”workout-coach-description u-my-4 mb-8 u-pb-16 md:u-pb-0″>20+ minutes of strength workout. For a recommended strength circuit:<br><br>Squats: 2-3 sets. 10-12 reps as you start, progressing to 5-6 reps as you get more comfortable with the movement. Start with body weight and can add weight over time (dumbbells, bar, weight vest).<br>https://www.youtube.com/watch?v=aclHkVaku9U<br><br>Reverse Lunges: 2-3 sets. 10-12 reps as you start, progressing to 5-6 reps as you get more comfortable with the movement. Start with body weight and can add weight over time.<br>https://m.youtube.com/watch?v=a1ip81otol4<br><br>Dumbbell push presses: 2 sets of 6-8 reps. Option to replace with push-ups.<br>https://www.youtube.com/watch?v=M2rwvNhTOu0<br><br>Single leg glute bridge: 2 sets of 8-10 reps each leg.<br>https://m.youtube.com/watch?v=32fdms-YvTE<br><br>Flutter kicks: 1 set of 60 seconds or 40-50 reps with each leg.<br>https://m.youtube.com/watch?v=ANVdMDaYRts<br>https://m.youtube.com/watch?v=vZfUOLMsmHM<br><br>Side plank: 30 seconds each side. Option to add 10-15 hip lifts.<br>https://www.youtube.com/watch?v=byFW9KCwPZg<br><br>Superman: 60 seconds with brief rest every 6-10 seconds<br>https://www.youtube.com/watch?v=cc6UVRS7PW4</div></div><div class=”u-flex u-justify-end details-toggle-container”><span class=”details-toggle u-cursor-pointer u-text-tp-blue”>Details<span class=”carrot–down”></span></span></div></div></div></div></div></div></div></div><div class=”swiper-slide” style=”width: 776px; margin-right: 10px;”><div class=”u-flex u-flex-col u-items-start”><div class=”u-type-subtitle-2 u-mt-2 u-uppercase md:u-hidden”>Thursday</div><div class=”u-flex u-items-center u-flex-col u-py-4 u-w-full”><div class=”workout-day-container u-w-full sm:u-w-7/8 u-mb-4″><div class=”sample-workout-card u-w-full u-rounded u-shadow-md u-bg-white u-overflow-hidden u-box-border” id=”workoutId” data-cy=”sample-workout-card”><div class=”u-flex”><div class=”u-bg-sport-run u-w-3″ style=”min-width: 0.75rem;”></div><div class=”card-content u-p-4 u-w-full”><p class=”u-type-body-1 u-my-1 u-truncate”>Easy Run</p><div class=”u-flex u-items-center”><tp-sport-icon colored=”true” sport=”run” style=”font-size: 30px;” class=”u-inline-flex hydrated”><svg xmlns=”http://www.w3.org/2000/svg” viewBox=”0 0 70 70″ class=”u-fill-sport-run”><title>Run</title><path d=”M58.2,48.8s-5-1.3-5.9-1.7l-2.1-1.5a37.28,37.28,0,0,1-3.9-5.5c-2.5-4.1-5.1-13.3-5.5-15.8S39,23.1,39,23.1l-1.3,1.6a22.77,22.77,0,0,1-7.9-1.3c-3.3-1.4-3-6.3-3-6.3.1-2.5-3.4-2-3.4-2s-.9.7-2.8,2c-1.7,1-6.2,6-6.2,6l-2.1,2.1a5.76,5.76,0,0,0-1,.2c-.2.1-.8.6-.9,2.3.3,1.8,3,5.6,3,5.6s7.4,5.1,8.5,5.8,1.3.6,1.6.3a8.12,8.12,0,0,0,1.7-.1,6.74,6.74,0,0,1,2-.1c1.3.1,1.2,1.6,1.1,2.2a6.59,6.59,0,0,0,2,3.9c-.1,1.2,3.2,2.9,5,4,1.5,2.1,3,2.1,4,2.7.3.9,2.6,2.2,4.1,2.7a3.4,3.4,0,0,0,1.5.7c5.3,1.5,11.7.2,11.7.2,3.3-1.4,3.3-3.4,3.3-3.4C60.3,51,58.2,48.8,58.2,48.8Z”></path></svg></tp-sport-icon><span class=”u-type-headline-6 u-mx-2″>55 <span class=”unit-type”>TSS</span></span></div><div class=”sample-workout-card__details u-pr-2″><div class=”workout-coach-description u-my-4 mb-8 u-pb-16 md:u-pb-0″>Easy run at a pace where you can hold a conversation. Focus on good form, fast cadence, and forward lean from the ankles. Recover well after – stretching, foam rolling, stick roller for your calves, tennis ball rolling the bottom of your foot, etc.</div></div><div class=”u-flex u-justify-end details-toggle-container”><span class=”details-toggle u-cursor-pointer u-text-tp-blue”>Details<span class=”carrot–down”></span></span></div></div></div></div></div></div></div></div><div class=”swiper-slide” style=”width: 776px; margin-right: 10px;”><div class=”u-flex u-flex-col u-items-start”><div class=”u-type-subtitle-2 u-mt-2 u-uppercase md:u-hidden”>Friday</div><div class=”u-flex u-items-center u-flex-col u-py-4 u-w-full”><div class=”workout-day-container u-w-full sm:u-w-7/8 u-mb-4″><div class=”sample-workout-card u-w-full u-rounded u-shadow-md u-bg-white u-overflow-hidden u-box-border” id=”workoutId” data-cy=”sample-workout-card”><div class=”u-flex”><div class=”u-bg-sport-run u-w-3″ style=”min-width: 0.75rem;”></div><div class=”card-content u-p-4 u-w-full”><p class=”u-type-body-1 u-my-1 u-truncate”>Easy Run</p><div class=”u-flex u-items-center”><tp-sport-icon colored=”true” sport=”run” style=”font-size: 30px;” class=”u-inline-flex hydrated”><svg xmlns=”http://www.w3.org/2000/svg” viewBox=”0 0 70 70″ class=”u-fill-sport-run”><title>Run</title><path d=”M58.2,48.8s-5-1.3-5.9-1.7l-2.1-1.5a37.28,37.28,0,0,1-3.9-5.5c-2.5-4.1-5.1-13.3-5.5-15.8S39,23.1,39,23.1l-1.3,1.6a22.77,22.77,0,0,1-7.9-1.3c-3.3-1.4-3-6.3-3-6.3.1-2.5-3.4-2-3.4-2s-.9.7-2.8,2c-1.7,1-6.2,6-6.2,6l-2.1,2.1a5.76,5.76,0,0,0-1,.2c-.2.1-.8.6-.9,2.3.3,1.8,3,5.6,3,5.6s7.4,5.1,8.5,5.8,1.3.6,1.6.3a8.12,8.12,0,0,0,1.7-.1,6.74,6.74,0,0,1,2-.1c1.3.1,1.2,1.6,1.1,2.2a6.59,6.59,0,0,0,2,3.9c-.1,1.2,3.2,2.9,5,4,1.5,2.1,3,2.1,4,2.7.3.9,2.6,2.2,4.1,2.7a3.4,3.4,0,0,0,1.5.7c5.3,1.5,11.7.2,11.7.2,3.3-1.4,3.3-3.4,3.3-3.4C60.3,51,58.2,48.8,58.2,48.8Z”></path></svg></tp-sport-icon><span class=”u-type-headline-6 u-mx-2″>40 <span class=”unit-type”>TSS</span></span></div><div class=”sample-workout-card__details u-pr-2″><div class=”workout-coach-description u-my-4 mb-8 u-pb-16 md:u-pb-0″>Very easy run at a conversational pace. Focus on good form and fast cadence. Fuel well for the next day’s long run.</div></div><div class=”u-flex u-justify-end details-toggle-container”><span class=”details-toggle u-cursor-pointer u-text-tp-blue”>Details<span class=”carrot–down”></span></span></div></div></div></div></div></div></div></div><div class=”swiper-slide” style=”width: 776px; margin-right: 10px;”><div class=”u-flex u-flex-col u-items-start”><div class=”u-type-subtitle-2 u-mt-2 u-uppercase md:u-hidden”>Saturday</div><div class=”u-flex u-items-center u-flex-col u-py-4 u-w-full”><div class=”workout-day-container u-w-full sm:u-w-7/8 u-mb-4″><div class=”sample-workout-card u-w-full u-rounded u-shadow-md u-bg-white u-overflow-hidden u-box-border” id=”workoutId” data-cy=”sample-workout-card”><div class=”u-flex”><div class=”u-bg-sport-run u-w-3″ style=”min-width: 0.75rem;”></div><div class=”card-content u-p-4 u-w-full”><p class=”u-type-body-1 u-my-1 u-truncate”>Long Run + Tempo Intervals</p><div class=”u-flex u-items-center”><tp-sport-icon colored=”true” sport=”run” style=”font-size: 30px;” class=”u-inline-flex hydrated”><svg xmlns=”http://www.w3.org/2000/svg” viewBox=”0 0 70 70″ class=”u-fill-sport-run”><title>Run</title><path d=”M58.2,48.8s-5-1.3-5.9-1.7l-2.1-1.5a37.28,37.28,0,0,1-3.9-5.5c-2.5-4.1-5.1-13.3-5.5-15.8S39,23.1,39,23.1l-1.3,1.6a22.77,22.77,0,0,1-7.9-1.3c-3.3-1.4-3-6.3-3-6.3.1-2.5-3.4-2-3.4-2s-.9.7-2.8,2c-1.7,1-6.2,6-6.2,6l-2.1,2.1a5.76,5.76,0,0,0-1,.2c-.2.1-.8.6-.9,2.3.3,1.8,3,5.6,3,5.6s7.4,5.1,8.5,5.8,1.3.6,1.6.3a8.12,8.12,0,0,0,1.7-.1,6.74,6.74,0,0,1,2-.1c1.3.1,1.2,1.6,1.1,2.2a6.59,6.59,0,0,0,2,3.9c-.1,1.2,3.2,2.9,5,4,1.5,2.1,3,2.1,4,2.7.3.9,2.6,2.2,4.1,2.7a3.4,3.4,0,0,0,1.5.7c5.3,1.5,11.7.2,11.7.2,3.3-1.4,3.3-3.4,3.3-3.4C60.3,51,58.2,48.8,58.2,48.8Z”></path></svg></tp-sport-icon><span class=”u-type-headline-6 u-mx-2″>170 <span class=”unit-type”>TSS</span></span></div><div class=”sample-workout-card__details u-pr-2″><div class=”workout-coach-description u-my-4 mb-8 u-pb-16 md:u-pb-0″>Ideally on hilly but not steep terrain. Easy pace for 1 hour. 3x 6min tempo intervals (around 45min max pace, RPE of 7-8) with 4min rest. Easy for the rest but run any downhills well. Make sure to fuel well (300+ calories / hr + fluid + electrolytes) during the run!</div></div><div class=”u-flex u-justify-end details-toggle-container”><span class=”details-toggle u-cursor-pointer u-text-tp-blue”>Details<span class=”carrot–down”></span></span></div></div></div></div></div></div></div></div><div class=”swiper-slide” style=”width: 776px; margin-right: 10px;”><div class=”u-flex u-flex-col u-items-start”><div class=”u-type-subtitle-2 u-mt-2 u-uppercase md:u-hidden”>Sunday</div><div class=”u-flex u-items-center u-flex-col u-py-4 u-w-full”><div class=”workout-day-container u-w-full sm:u-w-7/8 u-mb-4″><div class=”sample-workout-card u-w-full u-rounded u-shadow-md u-bg-white u-overflow-hidden u-box-border” id=”workoutId” data-cy=”sample-workout-card”><div class=”u-flex”><div class=”u-bg-sport-run u-w-3″ style=”min-width: 0.75rem;”></div><div class=”card-content u-p-4 u-w-full”><p class=”u-type-body-1 u-my-1 u-truncate”>Easy Run + Hill Strides</p><div class=”u-flex u-items-center”><tp-sport-icon colored=”true” sport=”run” style=”font-size: 30px;” class=”u-inline-flex hydrated”><svg xmlns=”http://www.w3.org/2000/svg” viewBox=”0 0 70 70″ class=”u-fill-sport-run”><title>Run</title><path d=”M58.2,48.8s-5-1.3-5.9-1.7l-2.1-1.5a37.28,37.28,0,0,1-3.9-5.5c-2.5-4.1-5.1-13.3-5.5-15.8S39,23.1,39,23.1l-1.3,1.6a22.77,22.77,0,0,1-7.9-1.3c-3.3-1.4-3-6.3-3-6.3.1-2.5-3.4-2-3.4-2s-.9.7-2.8,2c-1.7,1-6.2,6-6.2,6l-2.1,2.1a5.76,5.76,0,0,0-1,.2c-.2.1-.8.6-.9,2.3.3,1.8,3,5.6,3,5.6s7.4,5.1,8.5,5.8,1.3.6,1.6.3a8.12,8.12,0,0,0,1.7-.1,6.74,6.74,0,0,1,2-.1c1.3.1,1.2,1.6,1.1,2.2a6.59,6.59,0,0,0,2,3.9c-.1,1.2,3.2,2.9,5,4,1.5,2.1,3,2.1,4,2.7.3.9,2.6,2.2,4.1,2.7a3.4,3.4,0,0,0,1.5.7c5.3,1.5,11.7.2,11.7.2,3.3-1.4,3.3-3.4,3.3-3.4C60.3,51,58.2,48.8,58.2,48.8Z”></path></svg></tp-sport-icon><span class=”u-type-headline-6 u-mx-2″>60 <span class=”unit-type”>TSS</span></span></div><div class=”sample-workout-card__details u-pr-2″><div class=”workout-coach-description u-my-4 mb-8 u-pb-16 md:u-pb-0″>Easy run with 4 x 30 sec hill strides. Find a gradual hill (~6% grade) and run up strong at 85-90% effort with 60-90 seconds jogging down / resting until recovered. Hill strides help with running economy and leg strength.</div></div><div class=”u-flex u-justify-end details-toggle-container”><span class=”details-toggle u-cursor-pointer u-text-tp-blue”>Details<span class=”carrot–down”></span></span></div></div></div></div></div><div class=”workout-day-container u-w-full sm:u-w-7/8 u-mb-4″><div class=”sample-workout-card u-w-full u-rounded u-shadow-md u-bg-white u-overflow-hidden u-box-border” id=”workoutId” data-cy=”sample-workout-card”><div class=”u-flex”><div class=”u-bg-sport-strength u-w-3″ style=”min-width: 0.75rem;”></div><div class=”card-content u-p-4 u-w-full”><p class=”u-type-body-1 u-my-1 u-truncate”>Strength: Upper Body</p><div class=”u-flex u-items-center”><tp-sport-icon colored=”true” sport=”strength” style=”font-size: 30px;” class=”u-inline-flex hydrated”><svg xmlns=”http://www.w3.org/2000/svg” viewBox=”0 0 70 70″ class=”u-fill-sport-strength”><title>Strength</title><path d=”M62.1,36.5A2.48,2.48,0,0,1,59.6,39H56.5v2a4,4,0,0,1-4,4H49.6v3.9a4,4,0,0,1-4,4H42V39.1H28V53H24.6a4,4,0,0,1-4-4V45H17.7a4,4,0,0,1-4-4V39.1H10.5A2.48,2.48,0,0,1,8,36.6V35.5A2.48,2.48,0,0,1,10.5,33h3.2V31a4,4,0,0,1,4-4h2.9V23.9a4,4,0,0,1,4-4H28V33H42V19.8h3.4a4,4,0,0,1,4,4V27h2.9a4,4,0,0,1,4,4v1.9h3.1a2.48,2.48,0,0,1,2.5,2.5C62.1,35.4,62.1,36.5,62.1,36.5Z”></path></svg></tp-sport-icon><span class=”u-type-headline-6 u-mx-2″>00:20:00</span><span class=”u-type-headline-6 u-mx-2″>20 <span class=”unit-type”>TSS</span></span></div><div class=”sample-workout-card__details u-pr-2″><div class=”workout-coach-description u-my-4 mb-8 u-pb-16 md:u-pb-0″>2 sets of the following circuit:<br><br>Renegade rows: plank position with hands balanced on dumbbells. 8 reps of dumbbell rows on each side.<br><br>https://www.youtube.com/watch?v=OlpPaGyywyY<br>https://www.youtube.com/watch?v=_I98ircIcpE<br><br>Dumbbell push presses: 2 sets of 8-10 reps<br>https://www.youtube.com/watch?v=M2rwvNhTOu0<br><br>Band Pull-Apart: 20 reps<br>https://www.youtube.com/watch?v=Z98CsAHoSCI<br><br>Push-ups with rotation: 1-2 sets of 15-20 push-ups<br>https://www.youtube.com/watch?v=YU0gWh72a3k<br><br>Pull-ups: 8-10 reps. Focus on good form, lowering completely to straight arms at rest and pausing with your chin above the bar at the top. Use an assisted pull-up machine a gym or a resistance band to help assist as needed.<br>https://www.youtube.com/watch?v=5rR_bzBc1NA<br><br>Chest press: 8-10 reps<br>https://www.youtube.com/watch?v=kf7e-APp8fc</div></div><div class=”u-flex u-justify-end details-toggle-container”><span class=”details-toggle u-cursor-pointer u-text-tp-blue”>Details<span class=”carrot–down”></span></span></div></div></div></div></div></div></div></div></div><div class=”swiper-button-prev navigation-button swiper-button-disabled” data-cy=”carousel-left” tabindex=”-1″ role=”button” aria-label=”Previous slide” aria-disabled=”true”></div><div class=”swiper-button-next navigation-button” data-cy=”carousel-right” tabindex=”0″ role=”button” aria-label=”Next slide” aria-disabled=”false”></div><div class=”swiper-pagination swiper-pagination-clickable swiper-pagination-bullets”><span class=”swiper-pagination-bullet pagination-bullet-active” tabindex=”0″ role=”button” aria-label=”Go to slide 1″></span><span class=”swiper-pagination-bullet” tabindex=”0″ role=”button” aria-label=”Go to slide 2″></span><span class=”swiper-pagination-bullet” tabindex=”0″ role=”button” aria-label=”Go to slide 3″></span><span class=”swiper-pagination-bullet” tabindex=”0″ role=”button” aria-label=”Go to slide 4″></span><span class=”swiper-pagination-bullet” tabindex=”0″ role=”button” aria-label=”Go to slide 5″></span><span class=”swiper-pagination-bullet” tabindex=”0″ role=”button” aria-label=”Go to slide 6″></span><span class=”swiper-pagination-bullet” tabindex=”0″ role=”button” aria-label=”Go to slide 7″></span></div><span class=”swiper-notification” aria-live=”assertive” aria-atomic=”true”></span></div></div></div><div class=”u-hidden u-fixed u-w-full u-z-40 u-h-screen u-bg-white u-m-0 u-top-0 u-px-4 u-overflow-y-auto” style=”top: 50px; left: 0px;”><div class=”u-fixed u-w-full u-left-0 u-flex u-px-4 u-z-10″ style=”background-color: rgb(241, 241, 241); height: 50px; left: 0px;”><span class=”tp-chevron-left u-self-center” style=”transform: scale(1.2);”></span></div><div class=” u-pt-16″><p class=”u-type-overline”>Thursday Sample Workout Details</p><p class=”u-type-body-1 u-my-1 u-truncate”></p><div class=”u-flex u-items-center”><tp-sport-icon colored=”true” sport=”other” class=”u-inline-flex hydrated” style=”font-size: 30px;”><svg xmlns=”http://www.w3.org/2000/svg” viewBox=”0 0 70 70″ class=”u-fill-sport-other”><title>Other</title><path d=”M35.2,13.5c1.6,0,3.3,0.2,4.9,0.5c0.1-0.2,0.1-0.4,0.1-0.6v-2.9c0-0.8-0.7-1.5-1.5-1.5h-7
c-0.8,0-1.5,0.7-1.5,1.5v2.9c0,0.2,0,0.4,0.1,0.6C31.9,13.6,33.6,13.5,35.2,13.5z”></path><path d=”M35.2,21.5c-9.3,0-16.8,7.5-16.8,16.8s7.5,16.8,16.8,16.8S52,47.6,52,38.3C52,29,44.5,21.5,35.2,21.5
C35.2,21.5,35.2,21.5,35.2,21.5z M46.3,45.9l-0.1,0.2c-0.2,0.3-0.7,0.4-1,0.2l-12.1-6.7c0-0.2-0.1-0.4-0.1-0.7c0-1.6,1.2-3,2.8-3.2
L46.1,45C46.4,45.2,46.5,45.6,46.3,45.9C46.3,45.9,46.3,45.9,46.3,45.9z”></path><path d=”M35,16c-4.8,0-9.5,1.5-13.3,4.4v-0.1L18.8,17c-0.4-0.5-1.1-0.6-1.6-0.2c0,0-0.1,0-0.1,0.1l-1.8,1.6
c-0.5,0.4-0.6,1.1-0.2,1.6c0,0,0,0.1,0.1,0.1l2.9,3.4l0.2,0.2c-3.5,4-5.4,9.2-5.4,14.6c0,12.3,10,22.3,22.3,22.3
c12.3,0,22.3-10,22.3-22.3C57.4,26,47.4,16,35,16z M35,57.2c-10.4,0-18.9-8.5-18.9-18.9S24.6,19.4,35,19.4s18.9,8.5,18.9,18.9l0,0
C53.9,48.7,45.4,57.1,35,57.2z”></path></svg></tp-sport-icon></div></div></div></div>
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