fbpx

Sample Week

New Cycle Begins Today! (Sample Week)

Do not forget to tag us @endurance.prep on Instagram!

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 (Power Threshold, 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 at moderate pace
Rest 1 minute
Erg 500m at hard pace (predicted 2k pace)
Rest 1 minute
Erg 250m at very hard pace

Workout

For Time

Erg 800m at moderate pace (5k pace)
Rest 4 minutes
Erg 600m at hard pace (2k pace)
Rest 3 minutes
Erg 400m at very hard pace (1k pace)

Rest 5 minutes

4 Rounds

Erg 150m at max pace

Rest 2 minutes between rounds.

Cool Down

Erg 5-10 minutes at recovery pace


Option 2: Running

Warm Up

Run 800m at moderate pace (5k pace)
Rest 1 minute
Run 400m at hard pace (predicted 1-mile pace)
Rest 1 minute
Run 200m at very hard pace (800m pace)

Workout

For Time

Run 800m at moderate pace (5k pace)
Rest 4 minutes
Run 600m at hard pace (1-mile pace)
Rest 3 minutes
Run 400m at very hard pace (800m pace)

Rest 5 minutes

4 Rounds

Sprint 150m at max pace

Rest 2 minutes between rounds.

Cool Down

Jog 5-10 minutes at recovery pace

Option 1: Air Bike or Erg

Warm Up

3 minutes at easy pace
2 minutes at moderate pace

Workout

6 Rounds

2 minutes at moderate pace
3 minutes at easy pace

No rest between rounds.

Cool Down

5 minutes at recovery pace


Option 2: Running

Warm Up

Run 3 minutes at easy pace
Run 2 minutes at moderate pace

Workout

6 Rounds

Run 2 minutes at moderate pace (5k pace)
Run 3 minutes at easy pace (10k pace)

No rest between rounds.

Cool Down

Jog 5 minutes at recovery pace

Option 1: Erg

Warm Up

Erg 500m at easy pace
Rest 1 minute
Erg 500m at moderate pace (predicted 5000m pace)

Workout

2 Rounds

Erg 300m at moderate pace (5k pace)
Erg 300m at hard pace (2k pace)

Rest 4 minutes

3 Rounds

Erg 200m at moderate pace
Erg 200m at hard pace

Rest 4 minutes

4 Rounds

Erg 100m at moderate pace
Erg 100m at hard pace

Cool Down

Erg 5 minutes at recovery pace


Option 2: Running

Warm Up

Run 400m at easy pace
Rest 1 minute
Run 400m at moderate pace (predicted 5000m pace)

Workout

2 Rounds

Run 300m at moderate pace (5k pace)
Run 300m at hard pace (1-mile pace)

Rest 4 minutes

3 Rounds

Run 200m at moderate pace
Run 200m at hard pace

Rest 4 minutes

4 Rounds

Run 100m at moderate pace
Run 100m at hard pace

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

For Time

Erg 800m
50 Double Unders
Erg 800m
40 Air Squats
Erg 800m
30 Sit-Ups
Erg 800m
20 Burpees
Erg 800m
10 Push-Ups

Time Cap: 30 minutes

Cool Down

Row/Bike/Run 5 minutes at recovery pace

Option 1: Air Bike

Warm Up

2 Rounds

Bike 2 minutes at easy pace
Bike 1 minute at moderate pace
Bike 30 seconds at hard pace

Workout

12 Rounds

Bike 1 minute at moderate pace (10-min time trial pace)
Bike 1 minute at recovery pace

No rest between rounds.

Cool Down

Bike 5 minutes at recovery pace


Option 2: Running

Warm Up

2 Rounds

Run 2 minutes at easy pace
Run 1 minute at moderate pace
Run 30 seconds at hard pace

Workout

12 Rounds

Run 1 minute at moderate pace (5k pace)
Jog 1 minute at recovery pace

No rest between rounds.

Cool Down

Jog 5 minutes at recovery pace