Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hey, rockstar,Welcome to week 13 - we are going to rev the engines and shift gears. This will be tough mentally, but we know you have got what it takes!Workout structure:Warm-up:2 minutes Dynamic stretches 5-minute walk 5-minute EASY jog, walk, or light run. 5 sets of 30-second acceleration gliders (i.e., accelerate for 10 seconds, spend the next 10 seconds at near-top speed, and then gradually decelerate to a jog over the final 10 seconds, then recover with a 30-second walk) 2-minute EASY jog, walk, or light runWORKOUT - 8 sets of:4:00 at upper gear tempo pace (RPE 6-7)2:00 at lower gear tempo pace (RPE 5-6):30 sec active recoveryCool-down:5-minute walk Static stretches As always check Final Surge for details! 

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