Welcome to the sample week!
Training Schedule
If you plan on training 5 days per week, complete all sessions as written. You can also add an optional 6th day on Thursday for a mixed modal workout.
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 Threshold, Lactate Threshold, or Aerobic Threshold).
Notes:
If you don’t feel like pushing yourself on a particular day, consider a light Zone 2 workout for 20-30 minutes.
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.
Notes:
Important: Both warm-ups and cool-downs provide you with a chance to get some extra mileage. Do not skip them!
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
Option 1: Erg
Warm Up
Erg 3 minutes at easy pace
Erg 2 minutes at moderate pace
Erg 1 minute at hard pace
Workout
8 Rounds
In a 3-minute window:
Erg 300m at very hard pace (1k)
Rest the remainder of each 3-minute interval
Cool Down
Erg 5 minutes at recovery pace
Notes:
Double the distance if performing this workout on a BikeErg.
Option 2: Running
Warm Up
Run 3 minutes at easy pace
Run 2 minutes at moderate pace
Run 1 minute at hard pace
Workout
8 Rounds
In a 3-minute window:
Run 200m at very hard pace (800m)
Rest the remainder of each 3-minute interval
Cool Down
Jog 5 minutes at recovery pace
Option 1: Air Bike
Warm Up
Erg 3 minutes at easy pace
Erg 2 minutes at moderate pace
Workout
2 Rounds
Erg 800m at easy pace (10k)
Erg 800m at moderate pace (5k)
Erg 800m at easy pace
Erg 800m at moderate pace
Rest 2 minutes between rounds
Total Distance: 6400m
Notes:
This progression should feel relatively easy. In Aerobic Threshold workouts, the volume is the intensity. As we progress further into the training cycle, we will gradually increase the duration and distance.
Cool Down
Erg 5 minutes at recovery pace
Option 2: Running
Warm Up
Run 3 minutes at easy pace
Run 2 minutes at moderate pace
Workout
2 Rounds
Run 600m at easy pace (10k)
Run 600m at moderate pace (5k)
Run 600m at easy pace
Run 600m at moderate pace
Rest 2 minutes between rounds
Total Distance: 4800m
Cool Down
Jog 5 minutes at recovery pace
Option 1: Erg
Warm Up
Erg 5 minutes at easy pace
Workout
4 Rounds
Erg 4 minutes at moderate – hard pace (<5k)
Rest 2 minutes between rounds
Cool Down
Erg 5 minutes at recovery pace
Option 2: Running
Warm Up
Run 5 minutes at easy pace
Workout
4 Rounds
Run 4 minutes at moderate – hard pace (<5k)
Rest 2 minutes between rounds
Cool Down
Jog 5 minutes at recovery pace
Option 1: Rest
Rest
Option 2: Mixed Modal Workout
Warm Up
Row/Bike/Run 5 minutes at easy pace
Workout
8-10 Rounds
In a 2-minute window, complete:
Erg 21/18 calories
Max burpees in the remaining time
Rest 1 minute between rounds
Notes:
The goal is to complete as many burpees as possible each round. Ideally, you should have at least 30 seconds left for burpees in the initial rounds. Adjust the prescribed calorie count if you have less than that. May choose any cyclical machine that accumulates calories. The first number is a suggested number of calories for male athletes, while the second is for female athletes.
Cool Down
Row/Bike/Run 5 minutes at recovery pace
Zone 2 Training (Run or Any Cyclical Machine)
Workout
Zone 2 training 30-35 minutes at 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.
Notes
Remember, this should be a slow, sustainable pace. It should almost feel too easy.
If you are just starting out, choose a duration between 30-40 minutes. If you have been following our programming for a while, feel free to increase your Zone 2 sessions duration up to 60 continuous minutes.
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
Bike 3 minutes at easy pace
Bike 2 minutes at moderate pace
Bike 1 minute at hard pace
Workout
8 Rounds
Bike 2 minutes at moderate pace
Bike 1 minute at easy pace
Bike 30 seconds at recovery pace
Cool Down
Bike 5 minutes at recovery pace
Option 2: Running
Warm Up
Run 3 minutes at easy pace
Run 2 minutes at moderate pace
Run 1 minute at hard pace
Workout
8 Rounds
Run 2 minutes at moderate pace
Run 1 minute at easy pace
Jog 30 seconds at recovery pace
Cool Down
Jog 5 minutes at recovery pace
Rest Day
Notes
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.