@eternaldragon Doing monostructural HIIT may help here, since you’ll be exposed to high intensity for many reps, and the monostructural aspect (bike/echo bike/rower/ski erg/running/swimming) will keep it more repeatable than doing random WOD’s, and thus reliable to progress. The repeated exposure will also be good mental training, as you’ll see how much work you’re able to do, and that you can do the work, period.
Start low and slow, a moderate pace or slightly faster, working anywhere from 0:30-1:00 depending on your conditioning, note the amount of work done (distance or calories), and rest for 1:30-2:00. Repeat for 3-4 intervals to start. In the beginning, pace yourself to use up most of the clock for the first few intervals; you should be able to go all out and finish faster in the last interval.
If that session feels good, bump work up slightly the next week by 2.5-5%, and repeat until you can no longer finish the last interval within the time limit. You can choose to hang out here for another week or two, or take work down by 10% or so and repeat the process. You can also play around with increasing work intervals and decreasing rest intervals a few seconds at a time as part of the process.
Start low and slow, a moderate pace or slightly faster, working anywhere from 0:30-1:00 depending on your conditioning, note the amount of work done (distance or calories), and rest for 1:30-2:00. Repeat for 3-4 intervals to start. In the beginning, pace yourself to use up most of the clock for the first few intervals; you should be able to go all out and finish faster in the last interval.
If that session feels good, bump work up slightly the next week by 2.5-5%, and repeat until you can no longer finish the last interval within the time limit. You can choose to hang out here for another week or two, or take work down by 10% or so and repeat the process. You can also play around with increasing work intervals and decreasing rest intervals a few seconds at a time as part of the process.