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January 16, 2018 – Strength/Swim

January 16, 2018 – Strength/Swim

Strength A: General Warmup As you warm up cycle through a couple 20-second bouts of higher intensity B: DB suitcase deadlift 10 reps each side – no rest between sides, 90 seconds rest between sets. C: 3 Sets Pullup x 10 Bulgarian Split squat x 10 each leg (with dumbells) Standing DB press Rest exactly …

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January 15, 2018 – Run

January 15, 2018 – Run

Run Week 2 of our four week Build 1 cycle starts today. Let’s build on last weeks threshold session by increasing the work interval but maintaining the same total work duration. Over the next couple weeks we will systematically increase both the interval duration and the duration run at threshold pace. Warm up: 15 minutes …

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January 14, 2018 – Bike

January 14, 2018 – Bike

Supplemental Bike Road or Fatbike: If riding outside the workout is programmed to be slightly longer than the trainer workout due to the natural breaks when riding outside. 75 minutes of continuous riding at steady effort (Zone 2). Use first 10 minutes to warm up and get into a comfortable pace. If riding on undulating …

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