What is the appropriate cadence (intensity) for TR1 and TR2 workouts?

• A. 18-22 moderate
• B. 22-28 hard
• C. 28-34 very hard
• D. 34 and up exhausting

Answer: (C)

TR1 and TR2 workouts are meant to be driven by very hard effort. This level pushes you toward the upper limit of what you can sustain for the interval while still maintaining form, which helps develop speed, power, and lactate tolerance. You’ll be breathing heavily, speaking in short phrases only, and feeling clear fatigue, but you can still complete the interval with good technique. A moderate effort wouldn’t provide enough stimulus to drive improvement, a hard effort might be sustainable but wouldn’t press into the needed high-intensity zone, and an exhausting level would compromise technique and recovery. So aim for the very hard range.