Posts Tagged ‘Aerobic Threshold’


10k Row

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Long Easy Run

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10k Row

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“Triple 3”
3000m Row
300 Double Under
3 Mile Run

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Long Easy Run

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Posted: November 10, 2017 in Conditioning
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Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Aerobic Threshold:
1min ON, 15sec easy jog, 1min rest
2min ON, 30sec easy jog, 1min rest
3min ON, 1min easy jog, 1min rest
4min ON, 2min easy jog, 1min rest
5min ON, 3min easy jog, 1min rest
4min ON, 2min easy jog, 1min rest
3min ON, 1min easy jog, 1min rest
2min ON, 30sec easy jog, 1min rest
1min ON, DONE!!

Workout Focus & Pacing: Let’s use this workout to target our aerobic threshold intensity. We will target an intensity based on heart rate. Your target heart rate at the “end” of each ON interval should be no higher than 180- age and no lower than 170-age. As example, a 25-year-old athlete would have their heart rate after each interval between 155-145.


Conditioning:
Part 1: Run 1x400m at an comfortable pace. Record your total time for this interval.

Warm-up: Complete all the leg swings, dynamic drills, and 2x100m stride outs.

Part 2: 3 sets of 2x800m w/ 1min rest between reps and 3min rest between sets.

Workout Pacing: Your Part 2 time for each 800m interval must be with +/-2sec of your Part 1 finishing pace. You are not allowed to look at your watch until after you complete the 800m interval. As example, if you complete your Part 1 400m interval in 1:45 then your target finish time for your Part 2 800m interval must be between 3:28 to 3:32.

Workout Focus: How well do you feel this easy to moderate pace without looking at your watch. Use your rate of breathing to find your pace.