fbpx

NOVEMBER 22 – NOVEMBER 28, 2021 (New Cycle)

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


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

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


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

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


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

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

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


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

Welcome,

Weekly workouts are released every Sunday at 12pm EST.

Each week contains 6 days of training.
 
Pacing guidelines are available here.
 
Recommended Timer App: AppStore | PlayStore
 
Don’t forget to tag us on Instagram @endurance.prep.
 
Note: Programming posted prior to join date is restricted.
 
If you have any questions about our programming, contact us here.