Sunday, 17 January 2016

Rest Day!

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (SUN): 20min Tempo @ 90% of 1000m TT pace

Bike (SUN): 60min Tempo @ 90% of 20 mile TT pace

Run (SUN): 40min Tempo @ 90% of 10K TT pace

Row (SUN): 40min Tempo @ 90% of 10K TT pace

Ruck (SUN): 40min Tempo @ 90% of 10K TT pace

*Example 10K TT = 40min, convert to seconds = 2400, then use P + (P x (1 – E))
i.e. 2400 + (2400 x (1 – .90)) = 44min 10K
*This is average pace to maintain based off the example 10K TT

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Multi-Sport Endurance Workout

OFF (SAT): Complete Rest Day – 30min+ mobility around trouble areas.

BRICK (SUN): 45min Tempo Bike @ 85% of 20mile TT into 30min Tempo Run @ 85% of 10K TT