New trend from Sweden!
Just run around with a garbage bag. All you need is a garbage bag and a glove.
If you see garbage, just kneel down and pick it up, put it in your bag and run on. Thereby additional muscle groups are trained and you become even fitter.
Your environment is happy!
Instagram: #plogging

With aqua jogging you effectively train your fitness and at the same time protect your joints. Use a buoyancy belt to just walk in the water. Running in water requires the entire musculoskeletal system.

Of course it is not possible to do a trail run over the whole distance in the basic area. Try to approach it comfortably This run should serve mostly the basic training. That's why you can walk comfortably on mountains!

Try using your whole heart rate zone. From the center of your basics run, be slow to reach the lower heart rate range. Now slowly accelerate until you reach the upper heart rate range. Now slow down again until the pulse is down again! Then slowly accelerate again until you reach the upper heart rate range. You should repeat this about 5 times.

Warm up for at least 20 minutes and pedal constantly in the lower load range.
Add 5-10 sprints to your ride:

• start sprints, from a standing start (10-15 seconds)
• breakaway attempts (30 seconds after that keep a high pace)
• finish sprints (60 seconds)

The 'double paced line' consists of two single rows moving against each other, i.e. one row goes faster, the other slightly slower.
The riders who fall behind are on the windward side, thus protecting the next leading riders.
As soon as the space next to the new leading riders becomes free, it changes to the slower queue.
No rider stays in the wind for long,

The tempo varies strongly from loose rolling without any beginning to very intensive sections.

This increases the tempo hardness and is also a lot of fun in a group. Change between relaxed cycling and full throttle without time and distance constraints.
Example: Alternating breakaway attempts of the training partners.

Ride comfortably to a mountain and there several times in a row with high gear ratio and low rpm up the hill.

Try to stay in the saddle and your heart rate should stay in the green zone.