Monday August 22nd, 2016

Aerobic Capacity Workouts Week 18

Run-
400m easy run

-then-

3 rounds of:
Lunge with a twist
10 air squats
10 Cossack stretch
Step quad stretch

-then-

12 X 200m sprints- 2:00 rest in between efforts

-then-

400m slow jog cool down

 

Bike-
5 min easy spin
2 mins @ 90 rpm
2 mins @ 100 rpm
2 mins @ 90 rpm
2 mins @ 100 rpm
1 min easy spin

-then-

11 X :45 at 125% :60 at 55% :30 at 115% :60 at 55%

-then-

5 min cool at 60%

 

Row-
500m easy warm up

-then-

10 X :50 hard effort and :30 easy row

-then-

400m easy row

-then-

8 X :40 hard effort and :20 easy row

-then-

300m easy row

-then-

6 X :30 hard effort and :15 easy row

-then-

5 minute cool down on rower

 

Swim-
Warm up: 500m swim

-then-

10 X 50m sprints with :30 rest in between

-then-

12 X 75m sprints with :60 rest in between

-then-

14 X 100m sprints with :90 rest in between

-then-

200m swim cool down