Wednesday June 22nd, 2016

Aerobic Capacity Week 8

Run-
Warm up
3 rounds
100 single unders
20 walking lunges with twist
20 high skips

-then-

400 meters at 80% effort
Rest 1 minute
400 meters at 90% effort
Rest 1 minute
400 meters at 100% effort
Rest 1 minute
400 meters at 90% effort
Rest 1 minute
400 meters at 80% effort
Rest 5 minutes then repeat

 

Bike-
Warm up
5 minutes easy spin
2 minutes at 70%
2 minutes at 80%
2 minutes at 90%
1 minute easy

-Then- 

2 minutes at 80% 85-90 RPM
2 minutes at 90% 85-90 RPM
2 minutes at 100% 85-90 RPM
2 minutes at 90% 85-90 RPM
2 minutes at 80% 85-90 RPM
5 minutes at 60%
3 minutes at 80% 85-90 RPM
3 minutes at 90% 85-90 RPM
3 minutes at 100% 85-90 RPM
3 minutes at 90% 85-90 RPM
3 minutes at 80% 85-90 RPM
5 minutes at 60%
1 minute at 80% 85-90 RPM
1 minute at 90% 85-90 RPM
1 minute at 100% 85-90 RPM
1 minute at 90% 85-90 RPM
1 minute at 80% 85-90 RPM
5 minutes at 60% 

 

Row-
Warm up
3 rounds
100 single unders
20 walking lunges with twist
20 air squats

-then-

500 meters at 80% 
Recover 100 meters
500 meters at 90%
Recover 100 meters
500 meters at 100%
Recover 100 meters
500 meters at 90%
Recover 100 meters
500 meters at 80%
Recover 100 meters
Rest 3 minutes then repeat

 

Swim- 

500 warm up (add in some drills- as part of your warm up- catch up drill/1 arm drill/kicking)

-then-

400 at 80% effort
Rest 1 minute
400 at 90% effort
Rest 1 minute
400 at 100% effort
Rest 1 minute
400 at 90% effort
Rest 1 minute
400 at 80% effort
Rest 4 minutes and repeat