🏃‍♂️ KUFUKULA WORKOUT #69 – THURSDAY Theme: Hold the Line, Find the Flow Session Name: “Tempo Cascade” ⸻ 🔹 Middle Distance Session: Tempo + Rhythm Drops • 3 × 6min @ tempo pace • 90s jog recovery • 3 × 2min @ 5k rhythm • 2min jog between • 2 × 20s strides Purpose: Blend controlled aerobic power with form at faster turnover — build race durability. ⸻ 🔸 Long Distance Session: Tempo Cascade + Finisher • 2 × 10min @ tempo effort • 2min jog between • 2 × 3min @ 10k effort • 2min jog • 6min steady to finish Purpose: Builds fatigue resistance, teaches pacing shifts without breaking posture or breathing. ⸻ 📣 Today’s Reminder: Tempo is not a pace. It’s a posture you hold under pressure. ✅ Hashtags for image post: #KufukulaWorkout #Workout69 #TempoCascade #ControlledEffort #ThresholdAndFlow #SouplesseStyle #KlaasLokInspired #CorredoresAngolanos

KUFUKULA WORKOUT #69 – TEMPO CASCADE
PT: Blocos de limiar + ritmo de prova
EN: Threshold blocks + rhythm transitions
#Workout69 #ControlledEffort #CorredoresAngolanos