Monday July 18th, 2016

Aerobic Capacity Week 13

Run-
Warm up
400 meter jog

-then-

3 rounds
Butt kickers
Cossack squats
Lunge with a twist

-then-

Fartlek run- run for 40 minutes-start a conversational pace include some speed work of varying distances and varying speeds, always coming back to that conversational pace. This is a great run to not use a watch, use landmarks as your targets-I’m going to run at 90% to that mailbox, then go back to this 70% effort until the stop sign. This type of run helps simulate what it is like to run in a race, you have to pick up the pace to pass a group or run a hill and then settle back into that comfortable pace.

 

 

Bike-

Warm up

5 minutes easy

1 minute at 70%

1 minute at 80%

1 minute at 90%

1 minute at 100%

1 minute easy

-then-

3 minutes at 85% 85-90 RPM

:90 at 105% 90+ RPM

:60 70% 85-90 RPM

2 minutes at 94% -90+ RPM

:45 at 125% 90+ RPM

:60 at 50% 85-90 RPM

:30 at 150% 90+ RPM

3 minutes at 60% 70-75 RPM (12:45)

5 minutes at 92% 90+ RPM

:45 at 125% 90+ RPM

2 minutes at 75% 85-90 RPM

:60 at 110% 90+ RPM

:90 at 85% 85-90 RPM

:60 100% 90+ RPM

3 minutes at 60% 70-75 RPM (27 minutes)

4 minutes at 85% 85-90 RPM

:90 at 105% 90+ RPM

:60 70% 85-90 RPM

3 minutes at 94% -90+ RPM

:45 at 125% 90+ RPM

:60 at 50% 85-90 RPM

:30 at 150% 90+ RPM

5 minutes at 60% 70-75 RPM

 

Row-

Warm up

3 rounds

100 meter row

10 air squats

10 push ups

-then-

30 minute row- start out at a comfortable pace (use the /500 meter time as your gauge) after a few minutes start adding in some harder efforts at varying speeds and for varying distance. Always settle back into that comfortable pace you started at.

Cool down and mobility

 

Swim-

700 warm up- add in some drills and kicking to your warm up.

-then-

30 minute continous swim- start a comfortable pace then after about 200 start adding in some pick up efforts. Vary the speed and vary the distance of these efforts. Always settle back into your comfortable pace. Your goal will be to not stop during this 30 minutes.

200 cool down