Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 1200 Metres at 10KM Race Effort RPE7 400 Metres at RPE4 Easy Recovery 1200 Metres at 10KM Race Effort RPE7 400 Metres at RPE4 Easy Recovery 1200 Metres at 5KM Race Effort RPE8 400 Metres at RPE4 Easy Recovery 1200 Metres at 5KM Race Effort […]
Month: April 2020
BIKE: Week of April 27 – May 3, 2020
Join me Online at Zoom where I’ll lead the workout. Also via Zwift. Time: Apr 27, 2020 07:30 PM Winnipeg Join Zoom Meeting https://us02web.zoom.us/j/87801140386 Workout: 5 Minute Warmup RPE 4-7 40-90%FTP 2 Minute Recovery RPE5 60%FTP 5 X 30/30 RPE9 (RPM 95+) FTP 125% – 60 % 2 Minute Recovery RPE5 60%FTP 5 X 30/30 […]
Week of April 20 – April 26, 2020
Note, the workout is a cruise tempo workout. Hoping, hoping, hoping that in two weeks we can meet on the track…. Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 800 Metres at 10KM RPE7 Race Effort 200 Metres at RPE4 Easy Recovery Repeat Above 2 Steps six to eight times Warmdown: Aim for […]
Week of April 13 – April 19, 2020
The workout I’ve also called the Boston Marathon Workout. The three 400’s in the beginning of the workout replicate the downhill miles (and going out too fast?), a longer middle section at race pace, then three more 400’s symbolizing the Newton Hills. Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 400 Metres at […]
Week of April 6 – April 12, 2020
Third week of track specific workouts Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 200 Metres at 5KM Race Effort 200 Metres at RPE4 Easy Recovery Repeat Above 2 Steps two times 400 Metres RPE4 Easy 1000 Metres at 5KM Race Effort 400 Metres at RPE4 Easy Recovery Repeat Above 2 Steps three […]