Hey listeners, welcome back to that triathlon show for another minisode with some highlights

from the full episode that will be released this coming Thursday.

This Thursday we will have the third and final power rankings episode.

So Jack and I will both rank our top five run sessions for triathletes.

And what you'll hear today in this clip is two of these sessions. And then after that,

I'll talk briefly about some things that we didn't talk about in the main episode. I'll mention

a few things that are not sessions per se, but in my opinion, there are still essential components

of a run training program. And this, I think, is a good place to talk about them as they didn't make

an appearance in Thursday's episode but I think are still very very important but before that

let's hear this clip with my number five from the list and jack's number four and then we'll

come back with those those talking points after the clip from Thursday's episode.

Which leads me nicely to Maya number five, which is a fart leg session.

And this is, it has some recency bias to it, to be honest.

Very few of my athletes have seen it yet, but I have been experimenting with it personally.

And I really like this session.

I have to say, so my goal was to, I wanted to do some VO2 work and not just hill reps because that's something that I definitely do. That's what I did yesterday. My evening session was a VO2 hill rep on

the treadmill though. But I wanted to be able to do some faster running, but not so fast that I risk

injury, which I had some niggles and always had to manage that a bit. So I wanted to do some faster running, but not so fast that I risk injury, which I had some niggles

and always had to manage that a bit. So I wanted to use a kind of fart leg type session where

the active recoveries mean that you keep that oxygen uptake quite high without necessarily

having to go super fast in the intervals themselves.

So this session is based on that premise,

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