On the Rower: A) 750m warm up B) For time: 1000m, @ Moderate Pace, 125m, @ Very Fast Pace rest 3:00 (get off rower, but continue moving); 750m, @ Moderate Pace, 125m, @ Very Fast Pace, rest 3:00 500m, @ Moderate Pace, 125m, @ Very Fast Pace, rest … [Read more...]

At the track: A) 400m Warmup: B) 5 Rounds: - 200m @ Fast Pace - 200m @ Recovery Pace Rest: none between the 200s. Rest :45 between each set/round. Focus on staying at a hard pace for each "work" interval. Recognize the feeling in your legs, you … [Read more...]

Brick: - 15:00 on Assault Bike (can sub for C2 Rower if no Air Bike available) - 3 mile run Traditionally a triathlete workout, a Brick is a multi-modal workout designed to get you used to running on tired legs. Running 3 miles after riding for … [Read more...]

Assault Bike/Airdyne: A) 5:00 warm up B) 6 rounds - :30 @ Very Hard Pace - 1:00 @ Moderate Pace - :30 @ Very Hard Pace - 2:00 @ Recovery Pace C) 3:00 cool down @ Recovery Pace Each round is 4 minutes. Focus on the :30 bursts. The first burst … [Read more...]

A) Warm up with 750m row B) On the Rower - Set a clock for 15:00 and move as follows: - 3:00 @ Hard Pace - 1:00 @ Recovery Pace - 2:30 @ Hard Pace - 1:00 @ Recovery Pace - 2:00 @ Hard Pace - 1:00 @ Recovery Pace - 1:30 @ Hard Pace - 1:00 @ Recovery … [Read more...]

4 mile run. This is designed to be an easy recovery run. Just go out and get the distance done without paying much attention to your speed. For competition/open athletes, this would be good to do after 17.2. Focus on recovery while moving. … [Read more...]

A) 5:00 on Air Machine as follows: - 1:00 legs & arms - :30 legs only - :30 arms only - 1:00 legs & arms - :30 legs only - :30 arms only - 1:00 legs & arms B) 4 Rounds on Assault Air Bike or Spin Bike - 2:00 @ Moderate Pace - 1:00 @ Fast … [Read more...]

A) P&G 750m warm up - 70m Legs only - 60m Arms/Back only - 125m easy - 250m of 3 hard pulls, followed by 7 light pulls - 250m easy B) On the rower: - 1500m @ Moderate Pace - 1500m @ Easy Pace - 1500m @ Moderate Pace - 1500m @ Easy Pace - 1500m @ … [Read more...]

A) P&G 400m Warm up. B) 6 Rounds - 50m sled push (180/100) - 300m run - 3:00 rest Focus on the run here. The goal is to get your legs very fatigued, then forcing you to go for a run at a quick pace. The run pace should be the fastest you can … [Read more...]

A) P&G 750m warm up - 70m Legs only - 60m Arms/Back only - 125m easy - 250m of 3 hard pulls, followed by 7 light pulls - 250m easy B) 6 rounds on Rower: - 1:00 @ Hard Pace - :30 @ Recovery Pace This is a lactic recovery workout. The focus is … [Read more...]

Assault Bike/Airdyne/Airbike A) 5:00 Warm up on the bike B) 15 rounds: - :30 HARD - :30 Recovery You should build lactic acid about 10 seconds into the work rounds. Focus is to maintain the same hard pace each round. Focus on flushing each round. … [Read more...]

11 mile run @ Gear 1. If it's too cold/wintery where you live you may sub 2 hours of rowing or biking instead. This is a long slow distance workout where your focus will be on moving for the entire time and maintaining a reasonable pace. You don't … [Read more...]

A) P&G 400m Warm up: B)Hill Sprints: 10 Rounds: 10 second Burst/Sprint up a steep hill. Walking rest of 1:30 to the bottom/starting point. Each sprint is done at max effort. *Tip: Time your 1st round from the starting point and mark your … [Read more...]

A) 750m warm up B) 8 Rounds: 500m Easy 500m Hard This is a workout designed to develop your lactic threshold on the faster intervals. No rest between sets & reps. "rest" is the easy portion. Hard should be roughly 85-90% MHR. … [Read more...]

A) 5:00 on Air Machine. B) Assault Air Bike/Airdyne 6 rounds: :45 Easy :15 MAX EFFORT 2:00 Hard 3:00 'rest' on bike. (Moving the pedals & handles) Focus is the 2:00 @ Hard pace. This should be uncomfortable for almost all of the 2:00. This is a … [Read more...]