The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman - Timothy Ferriss
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CF = "CrossFit" (210 minutes of metabolic conditioning; examples are provided later in my
12-week schedule).
TT = "Time Trial," used to test progress in a distance such as 1 mile, 5K, or 10K.
Alternatively, you might use the popular "three-on-one-off" schedule for CrossFit, making sure
to include two to three intervals and one time trial per week:
If you don't have a track nearby for measuring distances, use GMaps Pedometer online25 or a
Keson RR112 Roadrunner 1 Measuring Wheel from Home Depot or Amazon.
Expect your run times (Time Trials) to worsen in the rst three weeks of training. This is
normal, and your body will quickly return to baseline and then exceed previous bests.
In each interval, hill, or Tabata workout, if you can't recover to a heart rate of 120 in less
than two minutes, the workout is ended. You haven't recovered and adding more stress would
just impede progress
annaabi.ee 
