I did a weekly Z3 (2 x 15 minutes) session on a flat dirt road for some weeks now and feel that it really helped me with my speed on the trails at sub AeT efforts. So I want to keep this weekly flat session and add some Z4 (5 x 4 minutes) in there too. I would consider two ways of doing so:
1. Doing Z3 in one week and Z4 the other week.
2. Doing a block (maybe 8 weeks) of Z3, then a block of Z4.
I kind of like version 1 more, but am worried that two weeks between the Z4 sessions is too much to really make improvements here. Are there any best practices about this?
Thanks and best regards
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