- 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
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
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.
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