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New Cycle – Week 1

New Cycle Begins Today!

In order to keep yourself accountable make sure to tag us @endurance.prep on Instagram! Take a screenshot of your Heart Rate monitor app, a photo of your Erg monitor or just a picture of your sweat puddle. 😉

Testing & Pacing

Testing workouts (Time Trials) are optional this week. In order to monitor your progress from one training cycle to the next, it is recommended that you do them. Regardless, our programming is using relative perceived effort percentages as pacing guidelines, so knowing your exact time trial metric is beneficial, but not a requirement.

If you decide to perform time trial workouts this week we have the following tests:

  • 2000m Erg (Rower, SkiErg or 4000m BikeErg)
  • 5000m Erg (Rower, SkiErg or 10000m Bike Erg)
  • 1600m (1-Mile) Run
  • 5000m (5k) Run
  • 10-Minute Max Calorie Air Bike Test

Choose two or three tests in the modality you would like to improve in the most.

Heart Rate Monitor

To improve the accuracy of measuring the intensity of your workouts, consider getting a heart rate monitor to keep track of how quickly your heart beats in relation to your level of physical intensity.

Below is a link to our recommended Heart Rate Monitor & chest strap that will hold up during aerobic specific and mixed modal training.

Polar Heart Rate Sensor Chest Strap (Polar H10):

https://www.wodpartner.com/sbpT

Training Schedule

If you plan on training 5 days per week, do the sessions as written, with an optional 6th day on Thursday as a mixed modal workout session.

For those training 4 days or less, try to pick a workout from each energy system at least once per week (V02 Max, Lactate Threshold or Aerobic Threshold priority).

If you don’t feel like pushing yourself on a given day, opt for a light Zone 2 work, 20-30 minutes.

If you have any questions, feel free to reach out to us here.

Good Luck!

– The Team at EndurancePrep

Option 1: Erg

Includes Rower, SkiErg or BikeErg

Warm Up

3 Rounds

Erg 250m @ easy pace
Erg 250m @ moderate pace
Erg 250m @ hard pace

Workout

6 Rounds

Erg 150m @ max pace (100% effort)
Rest 15 seconds
Erg 150m @ max pace (100% effort)
Rest 15 seconds
Erg 150m @ max pace (100% effort)
Rest 15 seconds

Rest 3 minutes between rounds

Time Trial (Optional)

Erg 2000m for time (or 4000m if on a BikeErg)

Cool Down

Erg 5-10 minutes @ recovery pace


Option 2: Running

Warm Up

3 Rounds

Run 200m @ easy pace
Run 200m @ moderate pace
Run 200m @ hard pace

Workout

6 Rounds

Sprint 100m @ max pace (100% effort)
Rest 15 seconds
Sprint 100m @ max pace (100% effort)
Rest 15 seconds
Sprint 100m @ max pace (100% effort)
Rest 15 seconds

Rest 3 minutes between rounds

Time Trial (Optional)

Run 1600m (1-Mile) for time

Cool Down

Run 5-10 minutes @ recovery pace

Option 1: Air Bike

Warm Up

Bike 3 minutes @ easy pace
Bike 2 minutes @ moderate pace

Workout

For Time

Bike 10 minutes @ easy pace (60% effort)
Bike 1 minute @ recovery pace
Bike 8 minutes @ easy pace (60% effort)
Bike 1 minute @ recovery pace
Bike 6 minutes @ easy pace (60% effort)

Cool Down

Bike 5 minutes @ recovery pace


Option 2: Running

Warm Up

Run 3 minutes @ easy pace
Run 2 minutes @ moderate pace

Workout

For Time

Run 2400m @ easy pace (60% effort)
Walk 1 minute
Run 2000m @ easy pace (60% effort)
Walk 1 minute
Run 1600m @ easy pace (60% effort)

Cool Down

Run 5 minutes @ recovery pace

Option 1: Erg

Includes Rower, SkiErg or BikeErg

Warm Up

3 Rounds

Erg 250m @ easy pace
Erg 250m @ moderate pace
Erg 250m @ hard pace

Workout

4 Rounds

Erg 750m @ easy pace (60% effort)
Erg 500m @ moderate pace (70% effort)
Erg 250m @ hard pace (80% effort)

Rest 3 minutes between rounds

Time Trial (Optional)

Erg 5000m for time (or 10000m if on a BikeErg)

Cool Down

Erg 5 minutes @ recovery pace


Option 2: Running

Warm Up

3 Rounds

Run 200m @ easy pace
Run 200m @ moderate pace
Run 200m @ hard pace

Workout

4 Rounds

Run 800m @ easy pace (60% effort)
Run 400m @ moderate pace (70% effort)
Run 200m @ hard pace (80% effort)

Rest 3 minutes between rounds

Time Trial (Optional)

Run 5000m for time

Cool Down

Run 5 minutes @ recovery pace

Option 1: Air Bike

Warm Up

2 Rounds

Bike 2 minutes @ easy pace
Bike 1 minute @ moderate pace
Bike 30 seconds @ hard pace

Workout

4 Rounds

Bike 2 minutes @ moderate pace (70% effort)
Bike 1 minute @ recovery pace
Bike 2 minutes @ hard pace (80% effort)

Rest 3 minutes between rounds

Time Trial (Optional)

10-Minute Max Calories Assault Bike Test

Cool Down

Bike 5 minutes @ recovery pace


Option 2: Running

Warm Up

2 Rounds

Run 2 minutes @ easy pace
Run 1 minute @ moderate pace
Run 30 seconds @ hard pace

Workout

4 Rounds

Run 2 minutes @ moderate pace (70% effort)
Jog 1 minute @ recovery pace
Run 2 minutes @ hard pace (80% effort)

Rest 3 minutes between rounds

Cool Down

Run 5 minutes @ recovery pace