Longer pacing practice this week before a new time trial next week… ENDURANCE: 5 minute Run, Row or Bike (5k pacing the entire time, 16/18 mph on Bike) Walk 150m for rest/recovery 3 minute Run, Row or Bike (2k pacing the entire time, 18-20/20-22 mph on Bike) Walk 150m
We keep working on pacing, but this time during a single distance… ENDURANCE: 1000m Row (No rest between pace changes) (300m @ 5k pacing, 200m @ 2k pacing, 300m @ 5k pacing, 200m @ 2k pacing) REST 1:00 (Walk around) Repeat 3 more times for a total of 4000m
Back to training, but use your pacing from your 5k last week to help you on this one… ENDURANCE: 1000m Row @ 3-5 secs faster than your 500m average during your 5k last week REST 2:00 600m Row @ 2-3 secs faster than your 500m average during you best
Test week! Pick the worst of the three options and improve!! ENDURANCE TEST/RETEST: 5000m Row, 5k Run or 5 Mile Bike * Run the Hydro Mile 3x for the 5k and make sure you don’t take it out too fast for the Row/Bike POST YOUR TOTAL TIME
Another endurance week! We will do an endurance test next week to get pacing times for future workouts… ENDURANCE: 2000m Row / 1 Mile Run / 2.5 Mile Bike REST 3:00 1500m Row / 1200m Run / 2.0 Mile Bike REST 3:00 1000m Row / 800m Run /
Week 2 of open gym endurance work… Work some skills or practice a lift beforehand… ENDURANCE WOD: 30 seconds of Easy Running, Biking or Rowing 30 seconds of REST (Walking) 30 seconds of Moderate Running, Biking or Rowing 30 seconds of REST (Walking) 30 seconds of Easy Running,
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