NOVEMBER 22 – NOVEMBER 28, 2021 (New Cycle)

WelcomeInstructions
MondayV02 Max
TuesdayAerobic Threshold
WednesdayLactate Threshold
ThursdayMixed Modal Workout
FridayAerobic Threshold
SaturdayLactate Threshold
SundayRest Day

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 photo 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. Our programming is using simplified 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 the most in.

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 all 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

Warm Up

Erg 1000m @ moderate pace
Rest 1 minute
Erg 500m @ hard pace (predicted 2000m time trial pace)
Rest 1 minute
Erg 250m @ very hard pace

Workout

5 Rounds

Erg 300m @ very hard pace
Erg 200m @ easy pace
Erg 100m @ max pace

Rest 4 minutes between rounds

Time Trial (Optional)

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

Cool Down

Erg 5-10 minutes @ recovery pace

Note:

Choose either workout or optional 2000m time trial. Do not perform both.

Time Trial: Ensure to take a picture of your erg monitor and/or record all the data (average time per 500/1000m, split time and your final time). We will re-test this in a couple of months to monitor your progress.

2000m time trial is known to be one of the hardest tests you can perform on the erg. It is recommended to have a good strategy and a predicted target pace in mind before starting the test. We suggest breaking up 2000m into a number of different segments, like so:

0-100m @ sprint
100-800m @ slightly faster than your target pace
800-1600m @ slightly slower than your target pace
1600-2000m @ all out effort

BikeErg: Double the distance if performing this workout on a BikeErg. Example: 2000m becomes 4000m. As a rough guide aim to ride most sessions at at least 80 RPM.

Option 2: Running

Warm Up

Run 800m @ moderate pace
Rest 1 minute
Run 400m @ hard pace (predicted 1600m time trial pace)
Rest 1 minute
Run 200m @ very hard pace

Workout

5 Rounds

Run 300m @ very hard pace
Run 200m @ easy pace
Sprint 100m @ max pace

Rest 4 minutes between rounds

Time Trial (Optional)

Run 1600m (1-Mile) for time

Cool Down

Run 5-10 minutes @ recovery pace

Note:

Choose either workout or optional 1600m (1-Mile) time trial. Do not perform both. Ideally you want to perform this test on a 400m track (4 laps). Maintain consistent pace throughout the test. We will re-test this in a couple of months to monitor your progress.

Option 1: Air Bike

Warm Up

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

Workout

5 Rounds

Bike 3 minutes @ moderate pace
Bike 2 minutes @ easy pace
Bike 1 minute @ recovery pace

No rest between rounds

Cool Down

Bike 5 minutes @ recovery pace

Note:

For Aerobic Threshold workouts, the volume is the intensity. This is 30 minutes of continuous biking at lower intensity. We will gradually increase the volume over the next 8 weeks.

Option 2: Running

Warm Up

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

Workout

5 Rounds

Run 3 minutes @ moderate pace
Run 2 minutes @ easy pace
Run 1 minute @ recovery pace

No rest between rounds

Cool Down

Run 5 minutes @ recovery pace

Note:

For Aerobic Threshold workouts, the volume is the intensity. This is 6800m of running at lower intensity. We will gradually increase the volume over the next 8 weeks.

Option 1: Erg

Warm Up

Erg 500m @ easy pace
Rest 1 minute
Erg 500m @ moderate pace (predicted 5000m time trial pace)

Workout

4 Rounds

Erg 750m @ moderate pace
Erg 250m @ hard pace

Rest 3 minutes between rounds

Time Trial (Optional)

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

Cool Down

Erg 5 minutes @ recovery pace

Note:

Choose either workout or optional 5000m time trial. Do not perform both. We will re-test this in a couple of months to monitor your progress.

Time Trial: You may go faster during the first few hundred meters, as well as the last, but as a general rule, attempt to hold a consistent pace throughout the 5000m time trial. Do not allow your pace to fluctuate.

BikeErg: Double the distance if performing this workout on a BikeErg. Example: 500m becomes 1000m. As a rough guide aim to ride most sessions at at least 80 RPM.

Option 2: Running

Warm Up

Run 400m @ easy pace
Rest 1 minute
Run 400m @ moderate pace (predicted 5000m time trial pace)

Workout

4 Rounds

Run 600m @ moderate pace
Run 200m @ hard pace

Rest 3 minutes between rounds

Time Trial (Optional)

Run 5000m for time

Cool Down

Run 5 minutes @ recovery pace

Note:

Choose either workout or optional 5000m time trial. Do not perform both. We will re-test this in a couple of months to monitor your progress.

Try to perform this test on the same route each time, in order to accurately measure your progress at the end of a cycle.

Option 1: Rest

Rest

Option 2: Mixed Modal Workout

Warm Up

Row/Bike/Run 5 minutes @ easy pace

Workout

For Time

Run 100m
15 Burpees
Run 200m
15 Burpees
Run 300m
15 Burpees
Run 400m
15 Burpees
Run 500m
15 Burpees

Cool Down

Row/Bike/Run 5 minutes @ recovery pace

Note:

May substitute run with the same amount of meters on the erg machine. If performing this workout on the rower, perform lateral over rower burpees. This is a sprint workout. Go all out.

Zone 2 Training

Workout

Zone 2 training 40-45 minutes @ easy pace

Cool Down

10-15 Minutes Mobility Work

To get an accurate value for your Zone 2 Heart Rate Range, use calculations outlined here.

Note:

Remember, this should be a relatively slow, sustainable pace.

The primary benefit of Zone 2 training is that it builds aerobic base and endurance. Increased aerobic capacity enhances your ability to sustain a sub-threshold pace for a longer period of time. In conjunction with higher intensity efforts, Zone 2 is the foundation from which to begin to build threshold fitness.

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 3 minutes @ hard pace
Bike 1 minute @ recovery pace
Bike 90 seconds @ hard pace

Rest 3 minutes between rounds

Time Trial (Optional)

10-Minute Max Calories Assault Bike Test

Cool Down

Bike 5 minutes @ recovery pace

Note:

Choose either workout or optional 10-minute time trial. Do not perform both.

Time Trial: Give your best effort to accumulate as many calories as possible in 10 minutes. We will re-test this in a couple of months to monitor your progress. Program a single target/time of 10 minutes into your monitor to initiate the test. Record all the data, such as your average RPMs, watts, distance & calories accumulated.

Workout: The goal is to maintain consistent RPMs each interval. As rounds progress your effort to keep the pace should increase.

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 3 minutes @ hard pace
Jog 1 minute @ recovery pace
Run 90 seconds @ hard pace

Rest 3 minutes between rounds

Cool Down

Run 5 minutes @ recovery pace

Rest Day

Recovery Note:

Consider doing 30-60 minutes of stretching today. The harder you work, the more you should stretch. Goal is simply to take care of your body and hopefully prevent future injury. You might skip a leg day, but don’t skip stretch day.

NOVEMBER 22 – NOVEMBER 28, 2021 (New Cycle)

New Cycle Begins Today!

Testing & Pacing

Heart Rate Monitor

Training Schedule

Option 1: Erg

Workout

Time Trial (Optional)

Note:

Option 2: Running

Workout

Time Trial (Optional)

Note:

Option 1: Air Bike

Workout

Note:

Option 2: Running

Workout

Note:

Option 1: Erg

Workout

Time Trial (Optional)

Note:

Option 2: Running

Workout

Time Trial (Optional)

Note:

Option 1: Rest

Option 2: Mixed Modal Workout

Workout

Note:

Zone 2 Training

Workout

Note:

Option 1: Air Bike

Workout

Time Trial (Optional)

Note:

Option 2: Running

Workout

Rest Day

Recovery Note:

Build Your Engine.