FULL RANGE ENDURANCE WORKOUTS – WEEK OF 3.22.2021

 

Day 1

Bike Erg Workout: Progressive Intervals

Set the bike to WATTS.

3:00 Warmup Spin, increasing effort each minute

Right into..

10:00 @ damper 1 90-100+ rpm
3:00 Easy Spin
5:00 @ damper 3-4 85-90 rpm
3:00 Easy Spin
3:00 @ damper 5-6 @80+ rpm
3:00 Easy Spin
(30 Minutes)

Notes: The intention of this workout is to become comfortable on the bike holding fast cadences (rpm) for longer periods of time. Your legs will likely blow up, which is what we are looking for. The more efficient you can become at clearing lactic acid out of your quads, the better. It will translate to all other workouts as well.

Each “working set” should become progressively harder and you are looking to hold higher wattages for each.

Day 2

Rowing Workout

1000m Row @moderate
Rest 2:00
800m Row @moderate (slightly faster)
Rest 1:00
500m Row @fast
Rest 2:00

then…

Four sets of:
250m Row @fastest (NOT SPRINT)
Rest 45 Seconds between sets

Notes:
You will perform one set of 1000/800/500, then, after the 2 minutes of rest, complete 4 rounds of 250m row at your fastest pace. Each of the distances should have a different pace. Record your paces down for each.

Day 3

Mixed Modal Workout

Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1: 14/11 Cal Row (:45)
Minute 2: 8-10 Med Ball Squat Cleans

Rest 2 minutes, then…

Every minute, on the minute, for 10 minutes (5 sets of each):
1: 12/8 Calorie Assault Bike (:45)
2: 30 Second Sandbag Bear Hug Hold

Rest 2 minutes, then…

Every minute, on the minute, for 20 minutes (5 sets of each):
1: 14/11 Cal Row
2: 30 Front Leaning Rest
3: 12/8 Cal Assault Bike
4: Rest

Notes: Pick a calorie amount that you can get done in 45 seconds. The goal is for it to be moderately high effort. Manageable, but not necessarily “comfortable.”

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