Weekly Endurance VI

M-W

Swim (SS Tue, 3S Mon): 8-12 x 100m on 2:30, hold efforts within 3-5 seconds
Bike (SS Tue, 3S Wed): 8-12 x 2k, spin/rest 2:00, hold efforts within 3-5 seconds
Run (SS Tue, 3S Tue): 6-10 x 600m, rest 2:00, hold efforts within 2-3 seconds
Row (SS Tue): 6-10 x 750m, rest 2:00, hold efforts within 2-3 seconds

Thurs-Fri

” Tabata: 8 rounds of 20 seconds on, 10 seconds off
8 x 20:10 All-Out Efforts”
Swim (SS Thu, 3S Fri): 8 x 20:10, use pool or open water
Bike (SS Thu, 3S Sat or Tempo): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (SS Thu, 3S Sun or TT): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row (SS Thu): 8 x 20:10, if on C2 use meters or watts

Sat-Sun

Swim (SS Sun, 3S Off): 400m @ 85% of 400m TT pace
Bike (SS Sun, 3S Sat): 12mi @ 85% of 12mi TT pace
Run (SS Sun, 3S Sun): 5k TT
Row (SS Sun): 8k @ 90% of 8k TT pace

Strength & Conditioning Recovery Workout should follow endurance workout

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s