#Intervals

Мой топ-7 инсталляций Intervals 2026: ✦ CHRONOMORPH на Ярмарке — гигантский, пугающе эффектный техно-змий. Но смотреть обязательно нужно, когда стемнеет. ✦ Ascent — проекция на самый масштабный объект Нижнего — Чкаловскую лестницу. ✦ «Архитектон» в Арсенале — эффектная работа, играющая с иллюзией глубины и движения. Но раскрывается лишь ближе к концу длинного цикла — не уходите отсюда быстро. ✦ la carte sans le territoire на Академии Маяк — гнущееся, невероятным образом меняющее форму здание. Всё, что мы любим в классическом мэппинге. ✦ Transmission в Александровском саду — приятная глазу, залипательная конструкция. ✦ «Словарный запас» на бывшей нефтебазе — идеальное сочетание замысла, его воплощения и понятности для зрителя. ✦ Sensum — банк «Гарантия» — ещё один красивый мэппинг на одно из самых интересных зданий Нижнего. А какие инсталляции понравились вам?

High Intensity Intervals 🥵 One of my first specific sessions back. Only 3 weeks off running after a stop but the body feels it. What I’ve noticed about 800m training is how quickly the ability to hold pace fades. It’s not the speed speed, it’s tolerance. Right now my body is adapting again. The work affects me more intense. And when trainings goes well, those sessions feel powerful.😊 What is your hardest workout❓ #training #running #trackandfield

1. Running every run too fast! 💨 Not every run should feel hard… this was slowing me down. 2. Guessing my training No structure = no real progress. 3. Skipping easy runs These are what actually allow you to improve. 4. Avoiding proper sessions!! Intervals & structured workouts are what build speed. 5. Ignoring recovery ❤️‍🩹 Tired body = poor performance. 6. Under-fuelling 🍯🥯 Low energy = slower pace, harder runs. 7. Changing my plan every week Consistency matters more than constantly switching things up. 8. Comparing myself to others Running is personal, this just distracted me. 9. Only focusing on distance ❌ Speed comes from how you train, not just how far. 10. Overthinking everything Second-guessing made running feel harder than it needed to be. 🚀 Want to improve your running without making the same mistakes? My structured training guides (5K → Marathon) are designed to take the guesswork out of it and help you see real progress. ⚡️clear weekly structure ⚡️every run explained (so you know why you’re doing it) ⚡️pacing, progression & race prep included ⚡️guidance on nutrition, strength & recovery ⚡️built to help you stay consistent and get faster No more guessing. No more overthinking. Just a plan that works. ⚡️multiple guide options (5K → Marathon) ⚡️choose a single plan or a full bundle ⚡️so you’re covered for every stage of your running ⚡️bundles from £14 Message me “guide” or check the link in my bio 🤍 Want something more personalised? I also offer 1:1 coaching tailored to you - message me “coaching” for more info :)

Just a few of my go-to warm-up drills 💪🏼 They all target the same thing: activating hip flexors, improving ankle stiffness & sharpening your running mechanics before intervals 🏃‍♂️ • A-Skips • C-Skips • Single Leg Skips • Scissors • Double A-Skips • High Knees 20–30m each and I’m ready to go. Save this for your next session 💾

If you know your goal, you know exactly what you need to practice. 👉 race pace intervals 👉 long runs with progression 👉 controlled starts ⸻ After my knee surgery I had to rebuild everything. Step by step. And that’s when I really understood: progress comes from structure, not guessing. ⸻ Now I’m preparing for: ➡️ Berlin Half Marathon ➡️ Marathon DM Hannover ➡️ Last Soul Ultra Good luck everyone for your half ❤️ If you want real training, real progress and useful tips, follow along. always on fire 🔥 #run #runner #berlinhalf #laufen #pace

Speedy workout in the 361 Flame 5 ”Apex” 🔥🎨 6x1km with 90 seconds recovery @361running_official #running #intervals #361running

Intervals 2026 | подпишись🫶

throwing some more picking exercises in the table some alternate picking mixed with legato + stacking up some fifth intervals #guitar #tabs #exercise #alternatepicking #legato

4 x 8mn (30sec sprint, 3.5mn UT1 x 2), 4mn rest (UT1 = 60-70% 2K Watts) Most rowers train their anaerobic threshold the same way on repeat Sustained intervals Eg. 4×10 minutes, 2×20 minutes, at or just below threshold. These are well-supported, effective protocols But if you’ve hit a block with your threshold training there are other ways to target it…. Let me introduce you to Lactate Shuttle Training When you sprint, your body produces lactate faster than it can clear it. The 3.5 minutes at UT1 that follows isn’t “recovery”, your muscles are actively using that lactate as fuel. Then you spike it again. The science behind this comes from exercise physiologist George Brooks (1986), who identified what’s known as the lactate shuttle, the mechanism by which your fast-twitch muscles produce lactate during hard efforts, and your slow-twitch muscles absorb and burn it as fuel. Later research showed that this transport system actually gets stronger with training. Your muscles literally get better at clearing lactate the more you stress it (Dubouchaud et al., 2000). Which means this protocol isn’t just making you fitter generally, it’s specifically targeting the machinery that determines how well you handle lactate at threshold intensity. The mechanistic case is well supported in the literature, even if specific protocols haven’t been directly tested head to head. And it’s an approach that I’ve used with athletes I coach and seen real improvements in anaerobic threshold, 1K, 2K and 30-minute R20 performance, particularly with athletes who had hit a plateau with conventional threshold work, or who simply needed consistent exposure to high intensity efforts across the season without the recovery cost of full VO2max sessions Now, this isn’t going to replace sustained intervals all season, it’s a complement. Start with a phase of conventional threshold work first. But if your numbers have been flat, you need to incorporate some top end speed work exposure, or you want to try a different stimulus, add this once or twice a week as your high intensity sessions.

You are ruining your gains by running after lifting!👇 PERSON A is losing muscle by: ➡️ Constantly smashing intervals ➡️ Doing high intensity running straight after weights ➡️ Eating too little ➡️ Running so much that their leg sessions suffer PERSON B is losing weight by: ➡️ Limits intervals to 1-2 a week ➡️ LISS after lifting ➡️ Moderate deficit with high protein ➡️ Protects leg session strength at all costs. PERSON B is effectively losing weight yet keeping all the muscle he has gained. Follow this page now for more training tips and hacks! 💪

Intervals on the track are back 😎💨

This ”Tyson push-up Flow” is incrediply powerfull and easy to do for all levels 😍 Most of your muscle groups are working simultaneously all the time and you feel the burn pretty fast 🔥 I did 5 rounds after my cycling intervals and it was perfect 🤩 Just try it and enjoy the burn 🔥 #homeworkouts #coretraining #bodyweightexercises #fitness