Welcome to the sample week!

Training Schedule

If you plan on training 5 days per week, complete all sessions as written.

If you plan on training 4 days or less, aim to include at least one workout from each energy system per week (focus on Power Output, Lactate Threshold, or Aerobic Threshold).

Ergometer Notes (RowErg, BikeErg, SkiErg)

Ergometer (Erg) may include a RowErg (rowing machine), BikeErg or SkiErg. For workout performed on a rower, stick to all distances as written. For BikeErg workouts, double the distance (For example: Erg 500m will become 1000m on the BikeErg). Depending on your comfort and experience level with the SkiErg, feel free to scale down the distance each session by anywhere between 50 and 100 meters.

Average Pace vs Target Pace

A target pace is an average pace associated with a specific time trial goal. Let’s say you’ve completed a 2000m row in 7 minutes 30 seconds, which will give you an average pace of 1:52.5/500m. If your goal is to complete the 2000m row in 7 minutes, then your target pace should be 1:45/500m. The same goes for running and air bike. Air bike target pace is the pace in RPMs you would need to pedal at to achieve your goal number of calories in the 10-minute time trial.

In our program, you will see pacing suggestions next to the most intervals.

If it appears in the form of (2k) (5k) (1-mile) etc. that means that you should be performing the interval at the average pace from your most recent test for that distance or time domain.

If it has (target 2k) (target 5k) (target 1-mile) etc. this means that you should pace slightly faster than your average pace (desired average pace).

As we get further into each training cycle, you will notice that the target-based pacing starts to appear more and more often.

Suggested Warm-Ups & Cool-Downs

Each workout should include a proper warm-up and cool-down. We have included sample warm up for each day (applicable to all modalities) for you to reference. As a general rule of thumb, the shorter, more intense the workout is, the longer you need to warm up. The longer the workout is, the shorter the warm-up.

Your cool-down, on the other hand, does not have to resemble your workout. A 5-to-10-minute easy effort followed by a stretching session should do the trick.

Heart Rate Monitor

To improve the accuracy of measuring your workout intensity, consider getting a heart rate monitor. Here is a link to a recommended model that can withstand aerobic and mixed modal training.

Polar Heart Rate Sensor Chest Strap (Polar H10):

https://www.wodpartner.com/sbpT

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

Good Luck!
The Team at EndurancePrep