Workout builds on last week (similar structure) and is done at a higher speed Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 200 Metres at >5KM Pace RPE9 200 Metres at RPE4 Easy Recovery 200 Metres at >5KM Pace RPE9 200 Metres at RPE4 Easy Recovery 1600 Metres (1 Miles) at 5KM Pace […]
Month: May 2020
Week of May 18 – May 24, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 800 Metres at >10KM Pace RPE7 400 Metres at RPE4 Easy Recovery Repeat Above Two steps 2 Times 3200 Metres (2 Miles) at Tempo Pace RPE6 400 Metres at RPE4 Easy Recovery 800 Metres at >10KM Pace RPE7 400 Metres at RPE4 Easy Recovery Repeat […]
RUN: Week of May 11 – May 17, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 1000 Metres at Increasing Pace Each Interval (Starting at 10KM Pace, Increasing to Sub 5KM Pace) 400 Metres at RPE4 Easy Recovery Repeat Above Two steps 4 Times 1600 Metres Run as 100 Metres Fast (RPE9), 100 Metres Medium (RPE6). On Track Run the Straights […]
RUN: Week of May 4 – May 10, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 600 Metres at 10KM/5KM Race Effort RPE8 200 Metres at RPE4 Easy Recovery Repeat Above Two steps 6-8 Times 200 Metres at Near Max Effort RPE9 200 Metres at RPE4 Easy Recovery Repeat Above Two steps 2-4 Times Warmdown: Aim for 10 minutes of easy […]
BIKE: Week of May 4 – May 10, 2020
Join me Online at Zoom where I’ll lead the workout. Also via Zwift. Time: May 4, 2020 19:30 Central Time Join Zoom Meeting https://us02web.zoom.us/j/85692065484Workout: 5 Minute Warmup RPE 4-7 40-90%FTP 2 Minute Recovery RPE5 60%FTP Riding The Waves 3 Mins @ 100% FTP (RPE 8 RPM 90+)3 Mins @ 90% FTP (RPE 7.5 RPM 80)3 […]