Here are three new workouts for you. They are also listed with others under the “Workout” tab. Enjoy.
SWIM – Oly Race Pace
WU
3 x 200 as odds swim, evens single arm, 10 rest
Main set:
3 x 200 high tempo with paddles and t-shirt. 20 rest
6 x 100 oly race pace, 10 rest
12 x 50 as odds fists, evens sprint. 15 rest
2 rounds.
200 Warm Down
BIKE – Stand/Sit
Warm Up:
5 mins
5 x 20 sec sprints, 40 secs easy. In tough gear.
Main set:
hills or tough resistance
5 x 1 min at 45rpms all out, 30 secs easy in between each one.
5 mins easy
6 rounds. Odd rounds seated, evens standing.
2 x 4 min steady at cadence of choice
Rest of ride easy.
RUN – 10K Pace Repeats
10 mins Warm Up
Main set:
10 x 30 sec steep hill bounds. Get height and distance per stride and maximum muscle loading.
Jog back each time.
2 x 1/2 mile repeats at 10k pace on flat. 2 mins easy in between each one.
2 rounds.
Cool down to make 1:30
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