FULL HOME SESSION

1. FLOW

A) Overhead Flow – Levels 1, 2 & 3 (15-minute VIDEO)
* Follow along and then practice either level 1, 2 or 3 for 5 to 10-minutes

2. SKILL

A) Handstand strength circuit – 3 rounds of:
3 bunny hop to bent leg handstand (against wall) (VIDEO)
3 bunny hop to bent leg handstand then extend to full handstand (VIDEO)
3 candlestick deck roll into bunny hop (finish in a bent leg handstand, away from the wall) (VIDEO)
3 candlestick deck roll into bunny hop + tuck to handstand (finish in handstands, away from wall) (VIDEO)
10 to 30-second tuck handstand hold (chest facing the wall) (VIDEO)

(Rest as needed b/t exercises)

Rest 60-seconds between rounds

Options (Tuck handstand). Variations – knees on chest → froggy position (knees out wide)→ knees on a box

3. CONDITIONING

A) 3 sets (A1 – A2 – A3)
A1. 6 x (60-second AMRAP : 30-seconds rest)
10 DB Snatch, alternating
8 DB Front rack walking lunges
Max rep Burpees in the remaining time

Rest 2 to 3-minutes before A2

A2. 6 x (40-second AMRAP : 20-seconds rest)
10 KB swings
8 KB Goblet squat
Max rep Burpees in the remaining time

Rest 2 to 3-minutes before A3

A3. 6 x (30-second AMRAP : 15-seconds rest)
10 Jumping lunges
Max rep Burpees in the remaining time

DB. 22.5/15kg (50/35lbs) or what you have available. Use a single DB for all movements (alternate sides on the FR WL each interval)
KB. 24/16kg (53/35lbs) or what you have available

4. MUSCLE ENDURANCE / FINISHER

A) Midline strength complex – 2 rounds of (VIDEO)
(10 pulses + 10 second hold)
Supine PPT pulses + hold
Supine PPT leg raises + hold
Top half hollow pulses + hold
Bottom half hollow pulses + hold
Top half arch pulses + hold
Bottom half arch pulses + hold
Left side hollow top half pulses + hold
Left side hollow bottom half pulses + hold
Right side hollow top half pulses + hold
Right side hollow bottom half pulses + hold

(No rest b/t each exercise)

Rest 60 to 90-seconds between each round

SESSION NOTES FOR CONDITIONING

Today’s intervals are a shorter variation from last week. They descend in work time but maintain the same 2:1 work:rest ratio throughout. Each interval should be a hard effort. Do your best to keep or improve your score on each interval repeat.

The key physiological driver for adaptations in these sessions is time spent at HR > 90%VO2max (meaning your HR should and will be high). You can think of the pace as a “repeatable/recoverable red zone”. These sessions will be challenging but you should leave knowing that you could have done one more interval in each set if needed.

STRENGTH CIRCUIT

A) 4 – 5 Rounds @ your pace
10/side Seated DB see-saw press
10/side Bent over see-saw DB row

B) 4 – 5 Rounds @ your pace
10/side Cossack squat
10/side Single leg DB deadlift

C) 3 Rounds @ your pace
8 – 12 DB Floor/Bench press
8 – 10/side DB Renegade row
8 – 10 Double DB tempo squat @ 2020 tempo

DB weight. Use the heaviest DBs available that you can do for unbroken sets. All lifts are done with 2 DBs.
Tempo. 2020 means 2-sec down : no pause : 2-sec up : no pause ( = you stay under constant tension)

SESSION NOTES

Today’s strength work consists of 3 supersets. Choose challenging weights that allow you to move well. You can further increase the difficulty of the circuits with A) heavier weights, B) slower tempo, C) shorter rest period (in that order of choice).

REST

or

RECOVERY FLOW

A) Hip Recovery Flow, 27-minutes
Follow along (pause the video where needed as you’re learning the sequence) to give your hips some love.

CONDITIONING

A) 3 or 4 Rounds, each for time
400m Run
+
5 Rounds of:
5 Pull ups / Toes to bar
10 Push ups
15 Air squats
+
400m Run

Rest 2-minutes between rounds

Score. Slowest time on any round
Flow. Run 400m, then do 5 rounds of 5 PU/TTB (alternate each round), 10 push ups, 15 air squat, then after 5 rounds, do the final 400m run. This is one full round. Rest 2-minutes, then repeat.
# of rounds. Your choice, if you haven’t been able to do pull ups for a while and now have access to a bar (in a park for example) then go for 3 rounds.

Equipment. You’ll need access to a pull up bar (park, garage, trail) for this workout. If that’s not possible, see the options below.

Alternate rep scheme. 4 – 8 – 12 or 3 – 6 – 12 reps as needed to adjust to your ability
Pull ups (options). Towel pull ups (wrap a towel over a sturdy tree branch), 3 – 5 reps → Row (bench/towel), choose a challenging angle, 5 reps
Toes to bar (options). V-ups → Tuck ups
Push up (options). Incline push ups

SESSION NOTES

Consistency is the name of the game here (as your “score” is the slowest time across all rounds). This means smart pacing from the 1st round. Aim for a steady pace across the runs and all gymnastics movements (rather than pushing a run for example and then being slow through the triplet in the middle).

You can challenge yourself further by going for 4 rounds instead of 3.

The intent is to hit the workout hard while still keeping your movements clean. Don’t sacrifice full range of motion and good positions for speed.

CONDITIONING

A) For time
10 – 20 – 30 – 40 – 50 – 40 – 30 – 20 – 10 Double unders
3 – 6 – 9 – 12 – 15 – 12 – 9 – 6 – 3 DB Thrusters

Bonus option. Only count unbroken sets

Options (DUs). Speed rope (VIDEO) → Single unders → Jumping jacks
DBs. 2 x 22.5/15kg (50/35lbs) or what you have available

SESSION NOTES

Today’s workout is a repeat from a few months back. A classic combo of thrusters and DUs sprinkled in a pyramid (rep) scheme. Can you go unbroken on both the thrusters and DUs?

The intent, as always, is to hit the workout hard while still keeping your movements clean. Don’t sacrifice a full range of motion and good positions for speed.

CONDITIONING

OPTION #1 (Endurance)

A) Run intervals – 5 to 6 x 800m as follows:
200m @ 5km pace
200m @ 4 to 6-seconds faster per 200m
200m @ 4 to 6-seconds faster per 200m
200m @ 4 to 6-seconds faster per 200m

Rest 2-minutes between repeats

Pace. The intent in this session is to build up by increasing your pace every 200m. Start at a pace you could keep for a 5k run, then increase your pace by 4-6 seconds every 200m.

For example, If you are able to run a 25-minute 5k you should finish the first 200m at 1:00, then the next 200m at about 0:55, then the next 200m at 0:50 and the last 200m at 0:45. Rest for 2-minutes and repeat for 5-6 rounds. Adjust your starting pace as needed on the second interval but try to keep the increase in pace every 200m.

OPTION #2 (Gymnastics)

A) Handstand circuit – 2 or 3 rounds of:
5 Bunny hop takeoffs (i.e., the 2 feet entrance to a tuck handstand against the wall – VIDEO)
10 to 20-second froggy or tuck handstand (Chest facing the wall – VIDEO)
15 prone PPT pulses & hold (VIDEO)
20 Handstand shoulder taps (back facing the wall)

(Rest as needed b/t exercises)

Rest 1 to 2-minutes between each round

Options (shoulder taps). You can make these less challenging by having your chest against the wall or by doing small transition steps (VIDEO). You can also do these in the box pike or tuck handstand position as well (VIDEO).

B) HSW Strength Circuit – 2 or 3 rounds of:
5 single arm elevation leans in the box pike* or tuck position (VIDEO)
5 controlled straight arm hollow sit-ups (3-seconds down, hold for 3-seconds) (VIDEO)
8 handstand shrugs (back facing wall, hold the top for 2-seconds each rep) (VIDEO)
8 straight arm weighted wall PPT reps (VIDEO)
30-seconds of sideways handstand walking – back facing the wall (accumulate 15-seconds of walking to the left and 15-seconds to the right) (VIDEO)

* Hamstring Mobility Test (VIDEO): Before choosing the box pike position, make sure you have sufficient hamstring mobility. If not, the box tuck position (knees on edge of box) may be a better option for you.

(Rest as needed b/t each exercise)

Rest 90-seconds between each round

C) Horizontal straight & bent arm strength complex (VIDEO) – 3 to 4 rounds of:
5 Scapular push-ups
5 Planche lean slides
5 Planche push-ups
5 Battle rammers
5 Pike compression slides

(No rest b/w each exercise)

Rest 30 to 60-seconds between each round

SESSION NOTES

Pace (running). The intent in this session is to build up by increasing your pace every 200m. Start at a pace you could keep for a 5k run, then increase your pace by 4-6 seconds every 200m.

For example, If you are able to run a 25-minute 5k you should finish the first 200m at 1:00, then the next 200m at about 0:55, then the next 200m at 0:50 and the last 200m at 0:45. Rest for 2-minutes and repeat for 5-6 rounds. Adjust your starting pace as needed on the second interval but try to keep the increase in pace every 200m.

Your other option is to do additional work on your gymnastics skills/conditioning.

Rest Day

or

RECOVERY FLOW

A) Shoulder Recovery Flow, 27-minutes
Follow along (pause the video where needed as you’re learning the sequence) to give your shoulders some love.

FULL HOME SESSION

1. FLOW

A) Warm up Flow #2 (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) for 1 to 2 rounds

2. SKILL

A) Pistols – Practice these different variations (VIDEO)

Note. Focus on the hardest variation that is within your immediate reach.

3. CONDITIONING

A) 4 sets (A1 – A2 – A3 – A4)
A1. 3 x (90-second AMRAP : 90-seconds rest)
8 DB Snatch, alternating
6 DB squat
4 Lateral burpees over the DB

Rest 2 to 3-minutes before A2

A2. 3 x (90-second AMRAP : 60-seconds rest)
8 Lateral burpees over the DB
6 DB Snatch, alternating
4 DB squat

Rest 2 to 3-minutes before A3

A3. 3 x (90-second AMRAP : 45-seconds rest)
8 DB squat
6 Lateral burpees over the DB
4 DB Snatch, alternating

Rest 2 to 3-minutes before A4

A4. 3 x (90-second AMRAP : 30-seconds rest)
Repeat each of the above intervals once (with the shorter rest)

DB. 22.5/15kg (50/35lbs) for both movements or what you have available
DB squat. This is a single DB front rack squat (alternate sides each round)

4. MUSCLE ENDURANCE / FINISHER

A) Midline strength complex – 3 rounds of (VIDEO)
15-sec Back arch hold
15-sec Alternating leg kicks
10 Bottom half back arch lifts
10 Back arch rocks
10 Back arch snaps

(No rest b/t each exercise)

Rest 30 to 60-seconds between each round

SESSION NOTES FOR CONDITIONING

Today’s short intervals repeat the same theme in variations across each interval set. Work hard to maintain your reps across the variations.

The key physiological driver for adaptations in these sessions is time spent at HR > 90%VO2max (meaning your HR should and will be high). You can think of the pace as a “repeatable/recoverable red zone”. These sessions will be challenging but you should leave knowing that you could have done one more interval in each set if needed.

STRENGTH CIRCUIT

A) 20-minute EMOM
(1) – Cossack squat, alternating
(2) – DB Bench (or floor) press
(3) – Single leg DB deadlift, alternating
(4) – Renegade row
(5) – Rest and recover

B) 12-minute EMOM
(1) – Single leg hip thrust (25-30s/side)
(2) – 3 point planche lean complex (10-seconds each position, feet against a wall – VIDEO)
(3) – Wide stance goblet squat
(4) – Rest and recover

# of reps/weight. You are free to choose a heavier weight w/ less reps or a lighter one w/ more reps. Pick one way or the other (heavy/light) for each movement and stick with your choice for the whole EMOM.

SESSION NOTES

Today’s main piece is a strength circuit where you rotate from one movement to the next each minute. You can choose to either do fewer reps each minute with heavier weights or more reps with lighter weights. Choose one option for each movement and aim to stay consistent with it.

REST

or

RECOVERY FLOW

A) Hip Recovery Flow, 27-minutes
Follow along (pause the video where needed as you’re learning the sequence) to give your hips some love.

CONDITIONING

A) 3 or 4 Rounds, each for time
200m Run
30 Push ups
40 Air squats
20 V-ups
30 Walking lunges
400m Run

Rest 2-minutes between rounds

Score. Slowest time on any round

Options (Push up). Reduce reps (20/10) or Incline push ups
Options (v-ups). If you have a sturdy pull up bar, you can do toes to bar OR knee raises instead. You can also adjust these to tuck ups as needed.

SESSION NOTES

Your aim today is to push to keep all movements unbroken (or big sets), while still maintaining a good pace on the run. You’ll want to start the 1st run at a fairly fast pace that allows you to transition straight to push ups. The squats are a steady grind, keep yourself moving here (make sure to hit a good depth and open up all the way at the top). If you have a pull up bar or rings available, you can go for toes to bar/rings instead of v-ups. The lunges are for steps not distance but aim to still take fairly long steps to challenge yourself. Get straight to the final run from the lunges and make yourself get up to speed over the first 50 meters (you’ll get the rest after the run).

You can challenge yourself further by going for 4 rounds instead of 3.

The intent is to hit the workout hard while still keeping your movements clean. Don’t sacrifice full range of motion and good positions for speed.

CONDITIONING

A) 10 Rounds for time
6 DB Deadlift
6 DB Hang power clean
6 DB Shoulder to overhead

DB. 2 x 22.5/15kg (50/35lbs) or what you have available

Bonus (version #1). Do each round unbroken
Bonus (version #2). Heavier DBs

SESSION NOTES

Today’s piece is a DB triplet that doesn’t look so bad until you’re deep in it. While each round is only 18 reps, these will start to add up and you’ll need to be smart with your breaks to keep a good pace. Can you keep each round unbroken?

The intent is to hit the workout hard while still keeping your movements clean. Don’t sacrifice full range of motion and good positions for speed.

CONDITIONING

OPTION #1 (Endurance)

A) Run intervals – 4 x 1200m as follows:
300m @ 10km pace
300m @ 6 to 8-seconds faster per 300m
300m @ 6 to 8-seconds faster per 300m
300m @ 6 to 8-seconds faster per 300m

Rest 3-minutes between repeats

Pace. Start the 1st 300m @ your 10km pace (or estimate if you’re not sure), then increase the pace by 6 to 8-seconds every 300m through the set.

OPTION #2 (Gymnastics)

A) Handstand strength circuit – 2 rounds of:
3 bunny hop to bent leg handstand (against wall) (VIDEO)
3 bunny hop to bent leg handstand then extend to full handstand (VIDEO)
3 candlestick deck roll into bunny hop (finish in a bent leg handstand, away from the wall) (VIDEO)
3 candlestick deck roll into bunny hop + tuck to handstand (finish in handstands, away from wall) (VIDEO)
10 to 30-second tuck handstand hold (chest facing the wall) (VIDEO)

(Rest as needed b/t exercises)

Rest 60-seconds between rounds

Options (Tuck handstand). Variations – knees on chest → froggy position (knees out wide)→ knees on a box

B) HSPU Skill circuit – 2 to 3 rounds of:
10-sec bent leg tripod headstand hold (against the wall) + 5 pulses of the knees (VIDEO)
10 to 15-sec bent leg tripod headstand away from wall (VIDEO)
1-3 tuck tripod headstand kip extension to handstand (against the wall) (VIDEO)
1-3 tuck tripod headstand kip extension to handstand (away from the wall) (VIDEO)

(Rest as needed b/t exercises)

Rest 60-90-seconds between rounds

C) Midline strength circuit – 3 to 5 rounds of:
20 seconds on : 10 seconds off (each movement)
Hollow hold w/ double leg extensions overhead (VIDEO)
Tuck hollow straight arm DB raises (2-7kgs) (VIDEO)
Planche lean slides VIDEO

(Rest only 10-seconds between exercises)

No rest between the rounds

SESSION NOTES

Today, you can choose to do run intervals OR to do some more gymnastics work.

Notes (running). The intent in this session is to build up by increasing your pace every 300m. Start at a pace you could keep for a 10k run, then increase your pace by 6-8 seconds every 300m.

For example, If you are able to run a 50-minute 10k you should finish the first 300m at 1:30, then the next 300m at about 1:23, then the next 300m at 1:16 and the last 300m at 1:09. Rest for 3-minutes and repeat for 4 rounds. Adjust your starting pace as needed on the second, third and fourth interval but try to keep the increase in pace every 300m.

Rest Day

or

RECOVERY FLOW

A) Shoulder Recovery Flow, 27-minutes
Follow along (pause the video where needed as you’re learning the sequence) to give your shoulders some love.

FULL HOME SESSION

1. FLOW

A) Warm up Flow #1 (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence)

2. SKILL

A) Pistols – Practice these different variations (VIDEO)

Note. Focus on the hardest variation that is within your immediate reach.

3. CONDITIONING

A) 3 Sets of 6 – 9 intervals, alternating
A1. 45-second AMRAP
6 DB Thruster
Burpees in the remaining time

Rest 15-seconds before A2

A2. 45-second AMRAP
6 DB hang snatch
Air squats in the remaining time

Rest 15-seconds before A3

A3. 45-second AMRAP
6 DB clean and jerk
Jumping lunges in the remaining time

Rest 15-seconds before A1

Rest 3-minutes between sets

DBs. 2 x 22.5/15kg (50/35lbs) for all movements (or use what you have available)
# of intervals. Choose either 6 or 9 intervals for each set depending on your capacity (your aim is to have consistent, hard efforts).

4. MUSCLE ENDURANCE / FINISHER

A) Midline strength circuit (VIDEO)
10 – 8 – 6 – 4 – 2
Hollow rocks (reps)
Hollow hold (seconds)
Roll to back arch hold
Back arch rocks (reps)
Back arch hold (seconds)
Roll to Hollow hold
Hollow rocks [reps)

(no rest b/w each exercise)

Rest 30-seconds between rounds

SESSION NOTES FOR CONDITIONING

We’ll progress the short intervals to 45-seconds work : 15-seconds rest this week. You’ll have the option to do 2 or 3 “rounds” of intervals in each set. Choose according to your capacity (each interval should be a hard, repeatable effort).. Do your best to keep or improve your score on each interval repeat.

The key physiological driver for adaptations in these sessions is time spent at HR > 90%VO2max (meaning your HR should and will be high). You can think of the pace as a “repeatable/recoverable red zone”. These sessions will be challenging but you should leave knowing that you could have done one more interval in each set if needed.

STRENGTH CIRCUIT

A) 20-minute EMOM
(1) – DB lateral lunge, alternating
(2) – Seated DB see-saw press
(3) – DB Single leg hip thrust, alternating
(4) – Bent over DB see-saw row
(5) – Rest and recover

# of reps/weight. You are free to choose a heavier weight w/ less reps or a lighter one w/ more reps. Pick one way or the other (heavy/light) for each movement and stick with your choice for the whole EMOM.

B) 12-minute EMOM
(1) – Single leg DB deadlift, alternating
(2) – 3 point planche lean complex (10-seconds each position, feet against a wall – VIDEO)
(3) – DB Reverse lunge, alternating
(4) – Rest and recover

SESSION NOTES

Today’s main piece is a strength circuit where you rotate from one movement to the next each minute. You can choose to either do fewer reps each minute with heavier weights or more reps with lighter weights. Choose one option for each movement and aim to stay consistent with it.

REST

or

RECOVERY FLOW

A) Hip Recovery Flow, 27-minutes
Follow along (pause the video where needed as you’re learning the sequence) to give your hips some love.

CONDITIONING

A) 3 or 4 Rounds, each for time
200m Run
21 KB Swings
21 Push up
21 KB Goblet squat
200m Run

Rest the same time it took you to compete the round

KB. 24/16kg (53/35lbs) or what you have available

Push up (options). Incline push up

SESSION NOTES

Your aim today is to push to keep all movements unbroken (if possible), while still maintaining a good pace on the run. You’ll want to start the 1st run at a fairly fast pace that allows you to transition straight to KB for the swings. Focus on finding a good rhythm and breathing on all movements. These are a steady grind, keep yourself moving. You can push the 2nd run, knowing that you’ll have a good recovery time between the intervals.

You can challenge yourself further by going for 4 rounds instead of 3.

The intent is to hit the workout hard while still keeping your movements clean. Don’t sacrifice full range of motion and good positions for speed.

CONDITIONING

A) For time
10 down to 1
DB Devils press
35 Double unders (each round)

Flow. 10 DB Devils press, 35 DU, 9 DB Devils press, 35 DU etc.

Devils press. You can choose any mix of the snatch or clean and jerk variations
DBs. 2 x 22.5/15kg (50/35lbs) or what you have available
Options (DU). Speed rope (VIDEO) → Single unders → Jumping jacks

Bonus (version #1). Heavier DBs
Bonus (version #2). Do each round as an unbroken set/DUs have to be unbroken sets for them to count

SESSION NOTES

Today’s devil’s presses can be either snatch or clean and jerk variation (or a mix to keep you moving faster). Do your best to keep your form consistent (especially on DUs) and the sets unbroken. Use the transitions for recovery and avoid resting within the sets if possible. If you’ve been following for a while, this is (almost) a repeat from 11-weeks ago.

You can challenge yourself further by choosing one of the two bonus options to spice things up a bit.

The intent is to hit the workout hard while still keeping your movements clean. Don’t sacrifice full range of motion and good positions for speed.

CONDITIONING

OPTION #1 (Endurance)

A) 6km Run @ Fartlek (speed play), broken down as follows:
0 – 1km: Easy pace (nose breathing, low HR)
1 – 2km: Pick up your pace every 200m until running @ hard pace
2 – 3km: Keep your hard pace
3 – 3.5km: walk to recover
3.5 – 4km: Pick up your pace every 100m until running @ hard pace
4 – 5km: Keep your hard pace
5 – 6km: keep pushing your pace for a strong finish OR easier jog to recover from last hard effort

Notes. If you don’t have a GPS or no easy way to measure the distance just stick approximately to the above plan.

Option. If you cannot run, you could do the same with any “cardio” equipment you have available (row, ski, air bike, C2 Bike etc.). Multiply the distances for Assault bike and C2 Bike by 2x/1.5x

OPTION #2 (Gymnastics)

A) Handstand circuit – 3 rounds of:
10 Prone PPT pulses & hold last rep (10-sec) (VIDEO)
10 elbow plank PPT pulses & hold last rep (10-sec) (VIDEO)
20 to 30-sec sideways wall handstand (VIDEO)
20 to 30-sec of handstand flutters (VIDEO)

(Rest as needed b/t exercises)

Rest 1 to 2-minutes between each round

B) Horizontal straight & bent arm strength complex – 3 to 4 rounds of (VIDEO)
5 Scapular push-ups
5 Planche lean slides
5 Planche push-ups
5 Battle rammers
5 Pike compression slides

(No rest b/w each exercise)

Rest 30-60-seconds between each round

C) Midline strength complex – 3 rounds of (VIDEO)
15-sec Back arch hold
15-sec Alternating leg kicks
10 Bottom half back arch lifts
10 Back arch rocks
10 Back arch snaps

(No rest b/t each exercise)

Rest 30 to 60-seconds between each round

SESSION NOTES

Today, you can choose to either do a structured Fartlek run OR to work on your gymnastics.

The long conditioning sessions help build your aerobic endurance. We are teaching your body to operate at higher fuel efficiency as we develop your aerobic fitness. Today’s run is another Fartlek (speed play) run where you’ll mix in harder efforts with steady-state running and even walking for recovery.

Rest Day

or

RECOVERY FLOW

A) Shoulder Recovery Flow, 27-minutes
Follow along (pause the video where needed as you’re learning the sequence) to give your shoulders some love.

#1 – FLOW

A) Lunge Flow (2-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

#2 – WARM-UP

A) C2 Bike
9-minutes @ easy pace
+
30 sec @ 100-105 rpm / 85-90rpm
30 sec @ 80-90rpm / 70-80rpm
25 sec @ 100-110 rpm / 85-95rpm
35 sec @ 80-90rpm / 70-80rpm
20 sec @ 100-115 rpm / 85-100rpm
40 sec @ 80-90rpm / 70-80rpm
+
3-minutes @ easy pace

Damper setting. 3 – 5, Adjust down as needed for higher rpm parts

#3 – CONDITIONING

A) C2 Bike – 3 to 4 Intervals
6-minutes @ hard pace (90-100rpm / 80-90rpm)
2-minutes @ easy recovery pace

FTP (Rx). 104 – 110% FTP for “hard pace”, aim for a pace you can repeat (with effort) on all 4 intervals
Damper setting. Adjust to maintain prescribed RPM (1 – 5 range)

# of intervals. If you’re new to C2 bike, 3 intervals will be plenty. Do the 4th one if you feel you’ll be able to maintain the same output as in the previous ones.

#4 – COOLDOWN

A) C2 Bike – 10-minutes @ easy pace

Damper setting. 1 to 3

B) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

Your heart rate should end up high (90+% max HR on a bike), especially on the final two sets. The key is to not overdo the 1st interval but set the tone for a hard but repeatable pace (so that the final interval will give you a good fight).

These sessions will help you push up both your VO2max and power at your threshold.

#1 – FLOW

A) Hip Rotation Flow (7-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

#2 – WARM-UP

Go straight into the main part of the session

#3 – CONDITIONING

A) C2 Bike – 45+ minute ride @ 85-95rpm / 70-85rpm

FTP (Rx). 55-70% FTP
Damper setting. Adjust to maintain prescribed RPM (1 – 3 range)

Feel. You should be able to watch a movie while doing this. The challenge should be mainly to maintain the cadence while going at an easy enough pace.

#4 – COOLDOWN

A) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

Your aim is to bike for at least 45-minutes but you can go up to 75-minutes today.

This low-intensity session will improve your efficiency on the bike and help build your aerobic base. Working on staying above 85rpm will also improve your technique and make it easier for you to stay relaxed when pedalling at higher intensities.

#1 – FLOW

A) Lunge Flow (2-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

#2 – WARM-UP

A) C2 Bike
9-minutes @ easy pace
+
30 sec @ 100-105 rpm / 85-90rpm
30 sec @ 80-90rpm / 70-80rpm
25 sec @ 100-110 rpm / 85-95rpm
35 sec @ 80-90rpm / 70-80rpm
20 sec @ 100-115 rpm / 85-100rpm
40 sec @ 80-90rpm / 70-80rpm
+
3-minutes @ easy pace

Damper setting. Adjust down as needed for higher rpm, baseline setting: 3 – 5

#3 – CONDITIONING

A) C2 Bike – 3 sets of 10 – 12 intervals
30-seconds @ very hard pace (90-105rpm / 80-95rpm)
15-seconds @ rest

2 to 3-minutes rest between sets

FTP (Rx). 120-140% FTP for “hard pace”, aim for a pace you can repeat (with effort) on all 4 intervals
Damper setting. Adjust to maintain prescribed RPM (3 – 5 range)

Feel. The first interval should feel controlled then each one will be incrementally harder until you have to really fight on the last one to keep your pace (there might be a small drop-off here but it shouldn’t be a big one). The pace should feel harder than on the 6-minute intervals.

#4 – COOLDOWN

A) C2 Bike – 10-minutes @ easy pace

Damper setting. 1 to 3

B) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

The short “30:15” intervals have been getting a lot of attention in the research over the last 5-years for their success in improving well-trained athletes VO2max and work capacity at LT (lactate threshold).

The key physiological driver for adaptations in these sessions is time spent at HR > 90%VO2max (meaning your HR should and will be high). You can think of the pace as “repeatable/recoverable red zone”. These sessions will be challenging but you should leave knowing that you could have done one more interval in each set if needed.

#1 – FLOW

A) Warm up Flow #2 (VIDEO) – Work through the sequence once, pausing for a bit longer in tight positions

#2 – WARM-UP

A) C2 Bike
8-minutes @ easy
+
4 rounds of:
30 sec @ 45-65 rpm w/ damper at 8 – 10 (go as high as you can)
30 sec @ 70-90 rpm w/ damper at 1
+
3-minutes @ easy

Damper setting: 3 to 5 for “easy” pace

#3 – CONDITIONING

A) C2 Bike – 3 x 10-minute sets
1-min @ Hard pace (90rpm / 80+rpm)
2-min @ Moderate pace (85-90rpm / 70-80rpm)
1-min @ Harder pace (90-95rpm / 80+rpm)
2-min @ Moderate pace (85-90rpm / 70-80rpm)
1-min @ Hardest pace (90-100rpm / 85+rpm)
3-min @ Moderate pace (85-90rpm / 70-80rpm)

Rest 5-minutes between sets

FTP (Rx).
Moderate = 90-95% FTP
Hard = 100-105% FTP
Harder = 102-107% FTP
Hardest = 105-110% FTP

Feel. These should feel more controlled than the 6-minute or 30:15 intervals (you should finish the session feeling that you could have done a 4th set if needed). Focus on the changes in pace by adjusting your cadence and the damper setting.

#4 – COOLDOWN

A) C2 Bike – 10-minutes @ easy pace

Damper setting. 1 to 3

B) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

In this session we want to work on staying slightly above and below your FTP (the highest average power output you can maintain for one hour max effort). A common test for FTP is a 20-minute max effort (estimated FTP is about 95% of avg. watts here).

This is relevant because 20-minutes is long enough to force you to find a pace where there is balance between production and elimination of lactate. Being able to move at a fast pace without accumulating lactate is important for all longer endurance events.

We will be testing your FTP next week to give you some more precise numbers. We’ll use those numbers to better prescribe the training intensities and to measure progress in the upcoming weeks.

1. FLOW

A) Lunge Flow (2-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

2. WARM-UP

A) C2 Bike
9-minutes @ easy pace
+
30 sec @ 100-105 rpm / 85-90rpm
30 sec @ 80-90rpm / 70-80rpm
25 sec @ 100-110 rpm / 85-95rpm
35 sec @ 80-90rpm / 70-80rpm
20 sec @ 100-115 rpm / 85-100rpm
40 sec @ 80-90rpm / 70-80rpm
+
3-minutes @ easy pace

Damper setting. 3 – 5, Adjust down as needed for higher rpm parts

3. CONDITIONING

A) C2 Bike – Maximal (steady) 20-minute effort for average watts/pace

Brief. Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 20-minutes.
Setup. Work through the PM monitor on the bike as follows:
1) “Select workout”
2) “New workout”
3) “Single time (20:00, split time 4:00)”

Checkpoints.
@ 0:00 – 08:00: Start at a pace where you feel like you are in control. You should be breathing hard but the legs should not yet feel heavy in this first part.
@ 08:00 – 15:00: This might be the toughest part mentally. It is normal to start to feel tired here and it’s easy to slow down because there is a lot of time left. Try to not think too far ahead but work to keep the pace you started at.
@ 15:00 – 19:00: Hang in there! You’ve come a long way now, hold your pace!!!
@ 19:00 – 20:00: This is the final sprint. Try to increase your cadence and push all the way through the last minute.

4. COOLDOWN

A) C2 Bike – 10-minutes @ easy pace

Damper setting. 1 to 3

B) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

Tracking. After the test you should take note of the following:
– Average watt for the 20-minutes
– Average pace in for the 20-minutes
– Average RPM for the 20-minutes
– Total distance covered in 20-minutes
– Total amount of calories in 20-minutes

– If you have a heart rate monitor you should wear it and note you average heart rate for the 20-minutes (remember to start and stop the watch when you start and stop the test to only get the heart rate during the 20-minutes of work)

1. FLOW

A) Hip Rotation Flow (7-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

2. WARM-UP

A) C2 Bike
9-minutes @ easy pace
+
30 sec @ 100-105 rpm / 85-90rpm
30 sec @ 80-90rpm / 70-80rpm
25 sec @ 100-110 rpm / 85-95rpm
35 sec @ 80-90rpm / 70-80rpm
20 sec @ 100-115 rpm / 85-100rpm
40 sec @ 80-90rpm / 70-80rpm
+
3-minutes @ easy pace with a 10-second standing acceleration every minute @ damper 5-7 for men and 3-5 for women.
+
2-minutes @ easy pace

Damper setting. 2 to 4 range, except for final 3-minutes of 10-sec accelerations (5-7/3-5)

3. CONDITIONING

A) C2 Bike – 1-minute for max calories

Damper setting. 5-7 for men or 3-5 for women.

Checkpoints.
@ 0:00 – 0:20: HARD EFFORT, PUSH (You might start standing to ramp the bike up, then shift to sitting @ 0:10 – 0:15)
@ 0:20 – 0:40: It’ll start to really suck, FIGHT to keep as high a pace as possible!!!
@ 0:40 – 1:00: You’ll feel like running through mud, YOU MUST KEEP PUSHING AS HARD AS YOU CAN!!!! Whatever you do, DO NOT STOP!!!! Show what you’re made off and FINISH STRONG!!!!

Rest 3-minutes then carry on to part B

B) C2 Bike – 30 to 45-minute recovery ride @ 80-90rpm / 65-85rpm

FTP (Rx). 55-70% FTP
Damper setting. Adjust to maintain prescribed RPM (1 – 3 range)

Feel. You should be able to relax and watch a movie while doing this.

4. COOLDOWN

A) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

Tracking. After the test you should take note of the following:
– Total amount of calories in 1-minute
– Average watts for the 1-minute
– Average pace in for the 1-minute
– Average RPM for the 1-minute
– Total distance covered in 1-minute

1. FLOW

A) Lunge Flow (2-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

2. WARM-UP

A) C2 Bike
9-minutes @ easy pace
+
30 sec @ 100-105 rpm / 85-90rpm
30 sec @ 80-90rpm / 70-80rpm
25 sec @ 100-110 rpm / 85-95rpm
35 sec @ 80-90rpm / 70-80rpm
20 sec @ 100-115 rpm / 85-100rpm
40 sec @ 80-90rpm / 70-80rpm
+
3-minutes @ easy pace

Damper setting. Adjust down as needed for higher rpm, baseline setting: 2 – 4

3. CONDITIONING

A) C2 Bike – 3000 (men) / 2500m (women) for time

Damper setting. 3-5 for men or 2-4 for women.

Checkpoints.
@ 1500/1250m – You should feel like you might just be able to keep the pace until the end but it’s going to suck. If it’s feeling a bit easy, pick up your pace by few RPM
@ 2000/1600m – You should be digging deep to maintain, if you can pick up the pace at this point, you started too slow, time to make up for it!
@ 2400/2000m – You should be barely holding on to your pace, time to FIGHT for it. Put your head down and increase the pace.

4. COOLDOWN

A) C2 Bike – 10-minutes @ easy pace

Damper setting. 1 to 3

B) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

Tracking. After the test you should take note of the following:
– Time to complete the distance
– Average pace
– Average watts
– Average RPMs

1. FLOW

A) Lunge Flow (VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up before getting on the bike.

2. WARM-UP

A) C2 Bike
9-minutes @ easy pace
+
30 sec @ 100-105 rpm / 85-90rpm
30 sec @ 80-90rpm / 70-80rpm
25 sec @ 100-110 rpm / 85-95rpm
35 sec @ 80-90rpm / 70-80rpm
20 sec @ 100-115 rpm / 85-100rpm
40 sec @ 80-90rpm / 70-80rpm
+
3-minutes @ easy pace

Damper setting: 2 – 4, Adjust down as needed for higher rpm parts

3. CONDITIONING

A) C2 Bike – 3 to 4 Intervals
7-minutes @ 103 – 108%FTP (90-100rpm / 80-90rpm)
2-minutes @ easy recovery pace

FTP (Rx). 103 – 108% FTP for “hard pace”, aim for a pace you can repeat (with effort) on all 4 intervals
Damper setting: Adjust to maintain prescribed RPM (1 – 5 range)

Feel. The first interval should feel controlled. Then each one will be incrementally harder until you have to really fight on the last one to keep your pace (there might be a small drop off here but not a big one).

# of intervals. If you’re new to C2 bike, 3 intervals will be plenty. Do the 4th one if you feel you’ll be able to maintain the same output as in the previous ones.

4. COOLDOWN

A) C2 Bike – 10-minutes @ easy pace

Damper setting: 1 to 3

B) Hip Rotation Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence)

SESSION NOTES FOR CONDITIONING

This week we are offering specific FTP Rx based on the test you did last week. Do your best to stay within the prescribed %FTP and cadence (rpm).

Your heart rate should end up high (90+% max HR on a bike), especially on the final two sets of these intervals. The key is to not overdo the 1st interval but set the tone for a hard but repeatable pace (so that the final interval will give you a good fight).

These sessions will help you push up both your VO2max and power at your threshold.

1. FLOW

A) Hip Rotation Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) to loosen your hips up before you get on the bike

2. WARM-UP

Go straight into the main part of the session

3. CONDITIONING

A) C2 Bike – 60+ minute ride @ 55-70%FTP (85-95rpm / 70-85rpm)

FTP (Rx). 55-70% FTP, adjust the cadence down as needed but only if your pace is still too fast at damper setting 1
Damper setting: Adjust to maintain prescribed RPM (1 – 3 range)

Feel. You should be able to watch a movie while doing this. The challenge should be mainly to maintain the cadence while going at an easy enough pace.

4. COOLDOWN

A) Lunge Flow (2-minute VIDEO)
Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

Your aim is to bike for at least 60-minutes but you can go up to 90-minutes today.

This low-intensity session will improve your efficiency on the bike and help build your aerobic base. Working on staying above 85rpm will also improve your technique and make it easier for you to stay relaxed when pedalling at higher intensities.

1. FLOW

A) Squat Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) to loosen your hips up before you get on the bike

2. WARM-UP

A) C2 Bike
9-minutes @ easy pace
+
30 sec @ 100-105 rpm / 85-90rpm
30 sec @ 80-90rpm / 70-80rpm
25 sec @ 100-110 rpm / 85-95rpm
35 sec @ 80-90rpm / 70-80rpm
20 sec @ 100-115 rpm / 85-100rpm
40 sec @ 80-90rpm / 70-80rpm
+
3-minutes @ easy pace

Damper setting: Adjust down as needed for higher rpm, baseline setting: 3 – 5

3. CONDITIONING

A) C2 Bike – 3 sets of 6 – 8 intervals
40-seconds @ 115-135%FTP (90-105rpm / 80-95rpm)
20-seconds @ rest

2 to 3-minutes rest between sets

FTP (Rx). 115-135% FTP for “hard pace”, aim for a pace you can repeat (with effort) on all 4 intervals
Damper setting: Adjust to maintain prescribed RPM (3 – 5 range)

Feel. The first interval should feel controlled. Then each one will be incrementally harder until you have to really fight on the last one to keep your pace (there might be a small drop off here but not a big one). The pace should feel harder than on the 7-minute intervals.

4. COOLDOWN

A) C2 Bike – 10-minutes @ easy pace

Damper setting: 1 to 3

B) Lunge Flow (VIDEO)
Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

The short “40:20” intervals (and their cousin, 30:15) have been getting a lot of attention in the research over the last 5-years for their success in improving well-trained athletes VO2max and work capacity at LT (lactate threshold).

The key physiological driver for adaptations in these sessions is time spent at HR > 90%VO2max (meaning your HR should and will be high). You can think of the pace as “repeatable/recoverable red zone”. These sessions will be challenging but you should leave knowing that you could have done one more interval in each set if needed.

1. FLOW

A) Hip Rotation Flow (VIDEO)
Follow along (pause the video where needed as you’re learning the sequence) to loosen your hips up before you get on the bike

2. WARM-UP

Go straight into the main part of the session

3. CONDITIONING

A) C2 Bike – 60+ minute ride @ 55-70%FTP (85-95rpm / 70-85rpm)

FTP (Rx). 55-70% FTP, adjust the cadence down as needed but only if your pace is still too fast at damper setting 1
Damper setting: Adjust to maintain prescribed RPM (1 – 3 range)

Feel. You should be able to watch a movie while doing this. The challenge should be mainly to maintain the cadence while going at an easy enough pace.

4. COOLDOWN

A) Lunge Flow (VIDEO)
Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

Your aim is to bike for at least 60-minutes but you can go up to 90-minutes today.

This low-intensity session will improve your efficiency on the bike and help build your aerobic base. Working on staying above 85rpm will also improve your technique and make it easier for you to stay relaxed when pedalling at higher intensities.

1. FLOW

A) Warm up Flow #2 (VIDEO) – Work through the sequence once, pausing for a bit longer in tight positions

2. WARM-UP

A) C2 Bike
8-minutes @ easy
+
4 rounds of:
30 sec @ 45-65 rpm w/ damper at 8 – 10 (go as high as you can)
30 sec @ 70-90 rpm w/ damper at 1
+
3-minutes @ easy

Damper setting: 3 to 5 for “easy” pace

3. CONDITIONING

A) C2 Bike – 2 x 15-minute sets
1-min @ 100-105% FTP (90rpm / 80+rpm)
2-min @ 90-95% FTP (85-90rpm / 70-80rpm)

1-min @ 102-107% FTP (90-95rpm / 80+rpm)
2-min @ 90-95% FTP (85-90rpm / 70-80rpm)

1-min @ 105-110% FTP (90-100rpm / 85+rpm)
2-min @ 90-95% FTP (85-90rpm / 70-80rpm)

1-min @ 102-107% FTP (90-95rpm / 80+rpm)
2-min @ 90-95% FTP (85-90rpm / 70-80rpm)

1-min @ 100-105% FTP (90rpm / 80+rpm)
2-min @ 90-95% FTP (85-90rpm / 70-80rpm)

Rest 8-minutes between sets

FTP (Rx).
Moderate = 90-95% FTP
Hard = 100-105% FTP
Harder = 102-107% FTP
Hardest = 105-110% FTP

Damper setting: Adjust to maintain prescribed RPM (2 – 5 range)

Feel. These should feel more controlled than the 7-minute or 40:20 intervals (you should finish the session feeling that you could have done a 3rd set if needed). Focus on the changes in pace by adjusting your cadence and the damper setting.

4. COOLDOWN

A) C2 Bike – 10-minutes @ easy pace

Damper setting: 1 to 3

B) Lunge Flow (VIDEO)
Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

We are progressing from 12-minutes on WK1 to 15-minutes. In this session we want to work on staying slightly above and below your FTP. Building volume at these intensities will improve your FTP over time.

1. FLOW

A) Lunge Flow (2-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

2. WARM-UP

A) Air bike
5-minutes @ easy pace, nose breathing only
+
5 rounds of:
10-second acceleration to a pace you think you could keep for 5-minute max effort
50-seconds @ easy pace
+
2-minutes @ easy pace

3. CONDITIONING

A) Air bike – 3 to 4 sets of:
3x
1:30 @ Hard pace (see notes)
0:30 @ 5 RPM lower than the hard pace

Rest 2-minutes between sets

FTP (Rx). 100 – 105% FTP for “Hard pace”, aim for a pace you can repeat (with effort) on all 3 or 4 intervals

# of intervals. 3 sets of intervals is a good dose. Do the 4th one if you feel you’ll be able to maintain the same output as in the previous ones.

4. COOLDOWN

A) Air bike – 10-minutes @ easy pace

B) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

Your heart rate should end up high (88+% max HR on a bike), especially on the final two sets. The key is to not overdo the 1st interval but set the tone for a hard but repeatable pace (so that the final interval will give you a good fight).

These sessions will help you push up both your VO2max and power at your threshold.

1. FLOW

A) Hip Rotation Flow (7-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

2. WARM-UP

Go straight into the main part of the session

3. CONDITIONING

A) Air bike – 8 Rounds of:
4-minutes @ easy pace
15-seconds left leg only
15-seconds right leg only
15-seconds legs only
15-seconds arms only

FTP (Rx). 55-70% FTP on the “easy pace” parts. On the legs and arms only you should try to stay within 0-5 RPM lower than the pace you kept on the easy part.

Feel. You should be able to watch a movie while doing this. The challenge should be to keep moving well on the legs and arms only parts.

4. COOLDOWN

A) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

You might have never spent this long on an air bike in a single go before. Hang in there! There are lessons to be learned that can only be learned by putting in the time on the seat.

This low-intensity session will improve your efficiency on the bike and help build your aerobic base. Working on using legs and arms only will also improve your technique and make it easier for you to stay relaxed when pedalling at higher intensities.

1. FLOW

A) Lunge Flow (2-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

2. WARM-UP

A) Air bike
5-minutes @ easy pace, nose breathing only
+
2 rounds of:
15-seconds left leg only
15-seconds right leg only
15-seconds arms only
15-seconds @ 5RPM above 5-minute pace
60-seconds @ easy pace
+
3-minutes @ easy pace

3. CONDITIONING

A) Air bike – 3 sets of
10 – 12x
30-seconds @ very hard pace
15-seconds @ rest

2 to 3-minutes rest between sets

FTP (Rx). 120-140% FTP for “hard pace”, aim for a pace you can repeat (with effort) on all intervals on all 3 sets

Feel. The first interval should feel controlled then each one will be incrementally harder until you have to really fight on the last one to keep your pace (there might be a small drop-off here but it shouldn’t be a big one). The pace should feel harder than on session #1 from this week.

4. COOLDOWN

A) Air bike – 10-minutes @ easy pace

B) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

The short “30:15” intervals have been getting a lot of attention in the research over the last 5-years for their success in improving well-trained athletes VO2max and work capacity at LT (lactate threshold).

The key physiological driver for adaptations in these sessions is time spent at HR > 90%VO2max (meaning your HR should and will be high). You can think of the pace as “repeatable/recoverable red zone”. These sessions will be challenging but you should leave knowing that you could have done one more interval in each set if needed.

1. FLOW

A) Lunge Flow (2-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

2. WARM-UP

A) Air bike
7-minutes @ easy pace, nose breathing only
+
5 rounds of:
15-second acceleration to a pace you think you could keep for 5-minute max effort
45-seconds @ easy pace
+
3-minutes @ easy pace

3. TESTING

Your goal is to give your BEST effort in each one of the tests, independent of the others = Focus on one thing at a time, you’ll have some time to recover between each test.

Part #1 – Max Aerobic Power (MAP)

A) Assault bike – Max steady 5-minute effort for average watts

Brief. Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 5-minutes.
Setup. Set your Assault bike to “Target time” of 5:00, the test starts when you press “ENTER”

Strategy. Start @ a pace you think you might be able to keep for the whole 5-minutes. Remember that we are looking for consistent effort (same watts/RPMs through the 5-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits. You can pace your effort by focusing on RPMs or directly with watts.

Data (collect this).
Watts. Your average watts (NOT total watts) for the 5-minutes
RPMs. Your average RPMs
Calories. Your total calories

Checkpoints.
@ 2:30 – You should feel like you might just be able to keep the pace until the end but it’s going to suck. If it’s feeling a bit easy, pick up your pace by 1 – 2 RPM
@ 3:00 – You should be digging deep to maintain, if you can pick up the pace at this point, you started too slow, time to make up for it.
@ 4:00 – You should be barely holding on to your pace, time to FIGHT for it

After you finish the 5-minutes (what to do before the next test):
1. Record your results (take a photo of your AB screen, make sure it’s displaying the avg. watts, NOT max watts, when taking the photo).
2. Walk around for 5-minutes to recover
3. Pedal @ easy pace for 2-minutes
4. Recover for 1-minute THEN move to part #2 for the next test

Part #2 – Functional Threshold Power (FTP)

B) Assault bike – Max steady 20-minute effort for average watts

Brief. Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 20-minutes.
Setup. Set your Assault bike to “Target time” of 20:00, the test starts when you press “ENTER”

Data (collect this).
Watts. Your average watts (NOT total watts) for the 20-minutes
RPMs. Your average RPMs
Calories. Your total calories
Average HR (optional – if you have an HR monitor). This is a rough estimate of your HR @ your LT (Lactate Threshold)

Strategy. Aim to maintain the same pace from 0:00 to 19:00 then push with what you have in the end. See “checkpoints” for details. Remember that we are looking for consistent effort (same watts/RPMs through the 20-minutes), too hard and you’ll die out, too easy and you are not testing your actual limits. You can pace your effort by focusing on RPMs or directly with watts.

Checkpoints.
@ 0:00 – 10:00: Start with and maintain 80% of your 5-minute pace (watts), for example: if you got avg. 395 watts, your pace here would be 316 watts (approximately).
@ 10:00 – 12:00: Adjust your pace as needed to where you feel like you can maintain it for the remaining time
@ 15:00 – 19:00: Hang in there! You’ve come a long way now, hold your pace!!!
@ 19:00 – 20:00: Try to increase the pace and finish strong!

After you finish the 20-minutes (what to do before the next test):
1. Record your results (take a photo of your AB screen, make sure it’s displaying the avg. watts, NOT max watts, when taking the photo).
2. Walk around for 2-minutes to recover
3. Pedal @ easy pace for 2-minutes
4. Recover for 1-minute THEN move to part #3 for the next test

Part #3 – Anaerobic Capacity

C) Assault bike – Max ALL OUT 1-minute effort for average watts

Brief. Your goal is to test your MAXIMAL output for 1-minute effort. You MUST go hard from the beginning and then hold on (whatever you do, DO NOT STOP! This will kill your average watt output and invalidate the test)
Setup. Set your Assault bike to “Target time” of 1:00, the test starts when you press “ENTER”

Data.
Watts. Your average watts (NOT total watts) for the 1-minute
RPMs. Your average RPMs
Calories. Your total calories

Strategy. 1) Sprint, 2) Don’t die, 3) Die a little, 4) it’s ok JUST DON’T STOP!!!!!. See checkpoints for details.

Checkpoints.
@ 0:00 – 0:20: HARD EFFORT, PUSH (You might start standing to ramp the bike up, then shift to sitting
@ 0:20 – 0:40: It’ll start to really suck, FIGHT to keep as high a pace as possible!!!
@ 0:40 – 1:00: You’ll feel like running through mud, YOU MUST KEEP PUSHING AS HARD AS YOU CAN!!!! Whatever you do, DO NOT STOP!!!! Show what you’re made off and FINISH STRONG!!!!

After you finish the 1-minute:
1. Record your results (take a photo of your AB screen, make sure it’s displaying the avg. watts, NOT max watts, when taking the photo).
2. Walk around for 2 to 5-minutes to recover
3. Pedal @ easy pace for 3 to 5-minutes to cooldown
4. You’re done! Congrats!!!

SESSION NOTES

Today, we will test your grit, your conditioning and ability to suffer (productively) on the Assault bike. We have three tests (5-minutes, 20-minutes and 1-minute), each done for max average watts.

We use the watts as
1) they allow for an athlete to athlete comparison (both absolute and adjusted to bodyweight)
2) Can be used for % based prescriptions for conditioning (unlike calories and RPMs which don’t work so well).
3) Force a more steady effort on all tests (short sprints won’t work here as they might do with calories)

We, of course, will also want you to track your total calories for each effort (as this will further help you think about pacing in workouts).

1. FLOW

A) Hip Rotation Flow (7-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

2. WARM-UP

Go straight into the main part of the session

3. CONDITIONING

A) Air bike – 9 rounds of:
4-minutes @ 55-70% FTP
20-sec left leg only
20-sec right leg only
20-sec arms only

FTP (Rx). 55-70% FTP should feel like an “easy pace”. On the legs and arms only you should try to stay within 0-5 RPM lower than the pace you kept on the easy part. You calculate this off your avg. watts on the 20-minute max effort test ( = your FTP, Functional Threshold Power).

Feel. You should be able to watch a movie while doing this. The challenge should be to keep moving well on the legs and arms only parts.

4. COOLDOWN

A) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

You might have never spent this long on an air bike in a single go before. Hang in there! There are lessons to be learned that can only be learned by putting in the time on the seat.

This low-intensity session will improve your efficiency on the bike and help build your aerobic base. Working on using legs and arms only will also improve your technique and make it easier for you to stay relaxed when pedalling at higher intensities.

1. FLOW

A) Lunge Flow (2-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

2. WARM-UP

A) Air bike
5-minutes @ easy pace, nose breathing only
+
2 rounds of:
15-seconds left leg only
15-seconds right leg only
15-seconds arms only
15-seconds @ 5RPM above 5-minute pace
60-seconds @ easy pace
+
3-minutes @ easy pace

3. CONDITIONING

A) Air bike – 3 sets of
6 – 8x
40-seconds @ 98-103%MAP (watts)
20-seconds @ rest

3-minutes rest between sets

MAP (Rx). 98-103% MAP should feel like a “very hard pace”, aim for a pace you can repeat (with effort) on all intervals on all 3 sets. You calculate this off your avg. watts on the 5-minute max effort test ( = your MAP, Max Aerobic Power)

Feel. The first interval should feel controlled then each one will be incrementally harder until you have to really fight on the last one to keep your pace (there might be a small drop-off here but it shouldn’t be a big one).

4. COOLDOWN

A) Air bike – 10-minutes @ easy pace

B) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

The short “40:20” intervals (and their cousin, 30:15) have been getting a lot of attention in the research over the last 5-years for their success in improving well-trained athletes VO2max and work capacity at LT (lactate threshold).

The key physiological driver for adaptations in these sessions is time spent at HR > 90%VO2max (meaning your HR should and will be high). You can think of the pace as “repeatable/recoverable red zone”. These sessions will be challenging but you should leave knowing that you could have done one more interval in each set if needed.

1. FLOW

A) Lunge Flow (2-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

2. WARM-UP

A) Air bike
5-minutes @ easy pace, nose breathing only
+
5 rounds of:
15-second acceleration up to 100%MAP
45-seconds @ easy pace
+
2-minutes @ easy pace

MAP (Rx). 100% MAP should feel like a “very hard pace”. You calculate this off your avg. watts on the 5-minute max effort test ( = your MAP, Max Aerobic Power)

3. CONDITIONING

A) Air Bike – 3 to 4 sets
3x
2:00 @ 100%FTP
0:30 @ 5rpm slower

Rest 2-minutes between sets

FTP (Rx). 100 – 105% FTP for “Hard pace”, aim for a pace you can repeat (with effort) on all 3 or 4 intervals. You calculate this off your avg. watts on the 20-minute max effort test ( = your FTP, Functional Threshold Power).

Feel. The first interval should feel controlled then each one will be incrementally harder until you have to really fight on the last one to keep your pace.

# of intervals. 3 sets of intervals is a good dose. Do the 4th one if you feel you’ll be able to maintain the same output as in the previous ones.

SESSION NOTES

Your heart rate should end up high (88+% max HR on a bike), especially on the final two sets. The key is to not overdo the 1st interval but set the tone for a hard but repeatable pace (so that the final interval will give you a good fight).

These sessions will help you push up both your VO2max and power at your threshold.

1. FLOW

A) Hip Rotation Flow (7-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

2. WARM-UP

Go straight into the main part of the session

3. CONDITIONING

A) Air bike – 10 rounds of:
3:30 @ 55-70% FTP
30-sec left leg only
30-sec right leg only
30-sec arms only

FTP (Rx). 55-70% FTP should feel like an “easy pace”. You calculate this off your avg. watts on the 20-minute max effort test ( = your FTP, Functional Threshold Power). On the legs and arms only you should try to stay within 0-5 RPM lower than the pace you kept on the easy part.

Feel. You should be able to watch a movie while doing this. The challenge should be to keep moving well on the legs and arms only parts.

4. COOLDOWN

A) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

You might have never spent this long on an air bike in a single go before. Hang in there! There are lessons to be learned that can only be learned by putting in the time on the seat.

This low-intensity session will improve your efficiency on the bike and help build your aerobic base. Working on using legs and arms only will also improve your technique and make it easier for you to stay relaxed when pedalling at higher intensities.

1. FLOW

A) Lunge Flow (2-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

2. WARM-UP

A) Air bike
5-minutes @ easy pace, nose breathing only
+
2 rounds of:
15-seconds left leg only
15-seconds right leg only
15-seconds arms only
15-second acceleration up to 105%MAP
60-seconds @ easy pace
+
3-minutes @ easy pace

MAP (Rx). 105% MAP should feel like a “very hard pace”. You calculate this off your avg. watts on the 5-minute max effort test ( = your MAP, Max Aerobic Power)

3. CONDITIONING

A) Air bike – 3 sets of
4 – 6x
60-seconds @ 98-103%MAP (watts)
30-seconds @ rest

3-minutes rest between sets

MAP (Rx). 98-103% MAP should feel like a “very hard pace”, aim for a pace you can repeat (with effort) on all intervals on all 3 sets. You calculate this off your avg. watts on the 5-minute max effort test ( = your MAP, Max Aerobic Power)

Feel. The first interval should feel controlled then each one will be incrementally harder until you have to really fight on the last one to keep your pace (there might be a small drop-off here but it shouldn’t be a big one).

4. COOLDOWN

A) Air bike – 10-minutes @ easy pace

B) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

The short “60:30” intervals (and their cousins, “40:20” and “30:15”) have been getting a lot of attention in the research over the last 5-years for their success in improving well-trained athletes VO2max and work capacity at LT (lactate threshold).

The key physiological driver for adaptations in these sessions is time spent at HR > 90%VO2max (meaning your HR should and will be high). You can think of the pace as “repeatable/recoverable red zone”. These sessions will be challenging but you should leave knowing that you could have done one more interval in each set if needed.

1. FLOW

A) Lunge Flow (2-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

2. WARM-UP

A) Run
5-minutes @ easy pace
+
3 rounds of (VIDEO)
10m A-march + jog back
10m B-march + jog back
+
3-minutes @ easy pace
+
2 x 200m @ increasing speed (up to the pace you think you can hold for the intervals in today’s session=

Recover for 1-minute between the 200-meter repeats

3. CONDITIONING

A) Run – 3 sets of 8 – 10 intervals
30-seconds @ very hard pace
15-seconds @ rest

2 to 3-minutes rest between sets

Feel. The first interval should feel controlled. From there, each one will get incrementally harder until you have to really fight on the last one to keep your pace (there might be a small drop-off here but it shouldn’t be a big one). The pace should be higher than on the other two sessions this week.

Instructions.
– If you are running on a treadmill you should set it to 2% incline and try to find a pace where it is really challenging for you to hold on for all the intervals and sets.
– If you are running outside you should try to find a flat stretch, mark your starting point, run 30-seconds in one direction, mark where you finished, and then use that as a starting point for the next intervals when you run back to where you started the first one. If you do the first interval right it should be challenging (but still doable) to cover the same distance on all intervals and sets for the rest of the session.

4. COOLDOWN

A) Jog/walk – 5 to 10-minutes @ easy pace

B) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

The short “30:15” intervals have been getting a lot of attention in the research over the last 5-years for their success in improving well-trained athletes VO2max and work capacity at LT (lactate threshold).

The key physiological driver for adaptations in these sessions is time spent at HR > 90%VO2max (meaning your HR should and will be high). You can think of the pace as “repeatable/recoverable red zone”. These sessions will be challenging but you should leave knowing that you could have done one more interval in each set if needed.

1. FLOW

A) Warm up Flow #2 (VIDEO) – Work through the sequence once, pausing for a bit longer in tight positions

2. WARM-UP

A) Run
6-minutes @ easy pace
+
3 rounds of (VIDEO)
10m A-march + jog back
10m B-march + jog back
+
2-minutes @ easy pace
+
100m, 200m, 300m @ your 5k-pace (or if you don´t know; a pace you think you could hold for a 5k)

Rest 30-seconds between each effort.

3. CONDITIONING

A) Run – 3 to 4 sets of:
400m @ Hard pace
100m @ Moderate pace
400m @ Hard pace
100m @ Moderate pace
400m @ Hard pace
100m @ Moderate pace

Rest 3-minutes between sets

Alternative.
If you don’t have access to a track, treadmill or GPS watch, you can do this instead:

3 to 4 sets of:
2:00 @ Hard pace
0:30 @ Moderate pace
2:00 @ Hard pace
0:30 @ Moderate pace
2:00 @ Hard pace
0:30 @ Moderate pace

Rest 3-minutes between sets

Feel. These should feel more controlled than the 30:15 intervals (you should finish the session feeling that you could have done a 4th or 5th set if needed).

Instructions.
– If you are running on a treadmill you should set it to an incline between 2 and 4%.
– This session is a good opportunity to get a feel for your 5k-pace (which we will test next week). If you can run the 400m´s in this session at a 2:00 pace comfortably and still feel like you could have done another interval at the end of this session, then that might be a good pace to start at for next week’s 5k-test. That will give you a 25-minute 5k-time.
– If you already know your 5k-time, the 400m´s in this session should be done at around that pace.

4. COOLDOWN

A) Jog/walk – 5 to 10-minutes @ easy pace

B) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

Your heart rate should end up high (90+% max HR), especially on the final two sets of these intervals. The key is to not overdo the 1st interval but set the tone for a hard but repeatable pace (so that the final interval will give you a good fight).

These sessions will help you push up both your VO2max and power at your threshold.

1. FLOW

A) Hip Rotation Flow (7-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

2. WARM-UP

Go straight into the main part of the session

3. CONDITIONING

A) Run – 30 to 45-minutes

Feel. This should feel almost like a warm-up. You should be able to keep a conversation with someone if you had to.

Instructions.
– If possible try to find some soft surface like grass or a track in the woods.
– If you have a heart rate monitor and know your maximum heart rate you should stay below 75% of that in this session.

4. COOLDOWN

A) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

Your aim is to run for at least 30-minutes but you can go up to 45-minutes today.

This low-intensity session will improve your efficiency and help build your aerobic base.

1. FLOW

A) Lunge Flow (2-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

2. WARM-UP

A) Run
5-minutes @ easy pace
+
3 rounds of (VIDEO)
10m A-march + jog back
10m B-march + jog back
+
3-minutes @ easy pace
+
2 x 200m @ increasing speed (up to the pace you think you can hold for the 5k)

Recover for 1-minute between the 200-meter repeats

3. 5km Time Trial

A) 5000m run on a track

Instructions:
– 5000m is 12.5 rounds on a normal 400m track
– If you don’t have the opportunity to run on a track you can also do this on a treadmill, air runner or just outside. If you decide to test outside you should find a set starting point and an end point that is close to 5000m, and as flat as possible.

Data (collect this).
Total time for the 5k
Time per round (if you have someone to help you write it down, or you can use a lap function on your watch if you have one)

Checkpoints.
@ 1000m – Focus on running as relaxed as possible while still holding a good pace to hit your target lap times
@ 2000m – You should feel like you might just be able to keep the pace until the end but it’s going to suck. If it’s feeling a bit easy, pick up your pace.
@ 3000m – You should be digging deep to maintain, if you can pick up the pace at this point, you started too slow, time to make up for it.
@ 4000m – You should be barely holding on to your pace, time to FIGHT for it
@ 4600m – Only one round left. Increase your frequency and give it all you got

Strategy/pacing. Start @ a pace you think you might be able to keep for the whole 5k. Remember that we are looking for consistent effort, too hard and you’ll die out, too easy and you are not testing your actual limits. You can pace your effort by looking at your 400m-times. If you have a specific goal in mind you should calculate what your average 400m time should be to reach that goal.

Example: Your goal is 25-minutes.
25-minutes is 1500 seconds (25×60)
That means you have 120 seconds per 400m round (1500 seconds / 12.5 rounds)
Running 2:00 rounds will make you reach your goal.

If you have someone to help you, write down your goal split times for each 400m and have the person tell you each round if you are on pace, in front or behind for your target time. For example: If you pass the 2000m mark at 9:55 you will be 5-seconds in front of your 25-minute goal.

4. COOLDOWN

A) Jog/walk – 5 to 10-minutes @ easy pace

B) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

1. FLOW

A) Transition Flow (VIDEO) – Work through the flow sequence for 6 to 10-minutes to loosen your body up

2. WARM-UP

A) Run
5-minutes @ easy pace
+
3 rounds of (https://vimeo.com/409174509/7c8a8dd183)
10m A-skip + jog back
10m B-skip + jog back
+
3-minutes @ easy pace
+
2 x 200m @ increasing speed (up to the pace you think you can hold for the intervals in today’s session=

Recover for 1-minute between the 200-meter repeats

3. CONDITIONING

A) Run – 3 sets of 6 intervals
40-seconds @ very hard pace
20-seconds @ rest

2 to 3-minutes rest between sets

Feel. The first interval should feel controlled. From there, each one will get incrementally harder until you have to really fight on the last one to keep your pace (there might be a small drop-off here but it shouldn’t be a big one). The pace should be higher than on the other two sessions this week.

Instructions.
– If you are running on a treadmill you should set it to 2% incline and try to find a pace where it is really challenging for you to hold on for all the intervals and sets.
– If you are running outside you should try to find a flat stretch, mark your starting point, run 40-seconds in one direction, mark where you finished, and then use that as a starting point for the next intervals when you run back to where you started the first one. If you do the first interval right it should be challenging (but still doable) to cover the same distance on all intervals and sets for the rest of the session.

4. COOLDOWN

A) Jog/walk – 5 to 10-minutes @ easy pace

B) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

These types of short intervals have been getting a lot of attention in the research over the last 5-years for their success in improving well-trained athletes VO2max and work capacity at LT (lactate threshold).

The key physiological driver for adaptations in these sessions is time spent at HR > 90%VO2max (meaning your HR should and will be high). You can think of the pace as “repeatable/recoverable red zone”. These sessions will be challenging but you should leave knowing that you could have done one more interval in each set if needed.

1. FLOW

A) Hip Rotation Flow (7-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

2. WARM-UP

2-minutes @ easy pace
+
3 rounds of (https://vimeo.com/409174509/7c8a8dd183)
15m A-skip + jog back
15m B-skip + jog back

3. CONDITIONING

A) Run – 25 to 40-minutes

Feel. This should feel almost like a warm-up. You should be able to keep a conversation with someone if you had to.

Instructions.
– If possible try to find some soft surface like grass or a track in the woods.
– If you have a heart rate monitor and know your maximum heart rate you should stay below 75% of that in this session.

4. COOLDOWN

A) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

Your aim is to run for at least 30-minutes but you can go up to 45-minutes today.

This low-intensity session will improve your efficiency and help build your aerobic base.

A) Lunge Flow (2-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

2. WARM-UP

A) Run
5-minutes @ easy pace
+
3 rounds of (VIDEO)
10m A-march + jog back
10m B-march + jog back
10m “Frankenstein” + jog back (VIDEO)
+
3-minutes @ easy pace
+
2 x 200m @ increasing speed (up to the pace you think you can hold for the intervals in today’s session)

Recover for 1-minute between the 200-meter repeats

3. CONDITIONING

A) Run – 3 sets of 4 intervals:
60-seconds @ very hard pace
30-seconds @ rest

2 to 3-minutes rest between sets

Feel. The first interval should feel controlled. From there, each one will get incrementally harder until you have to really fight on the last one to keep your pace (there might be a small drop-off here but it shouldn’t be a big one). The pace should be higher than on the other two sessions this week.

Instructions.
– If you are running on a treadmill you should set it to 2% incline and try to find a pace where it is really challenging for you to hold on for all the intervals and sets.
– If you are running outside you should try to find a flat stretch, mark your starting point, run 60-seconds in one direction, mark where you finished, and then use that as a starting point for the next intervals when you run back to where you started the first one. If you do the first interval right it should be challenging (but still doable) to cover the same distance on all intervals and sets for the rest of the session.

4. COOLDOWN

A) Jog/walk – 5 to 10-minutes @ easy pace

B) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

The short intervals have been getting a lot of attention in the research over the last 5-years for their success in improving well-trained athletes VO2max and work capacity at LT (lactate threshold).

The key physiological driver for adaptations in these sessions is time spent at HR > 90%VO2max (meaning your HR should and will be high). You can think of the pace as “repeatable/recoverable red zone”. These sessions will be challenging but you should leave knowing that you could have done one more interval in each set if needed.

A) Warm up Flow #2 (VIDEO) – Work through the sequence once, pausing for a bit longer in tight positions

2. WARM-UP

A) Run
6-minutes @ easy pace
+
3 rounds of (VIDEO)
10m A-march + jog back
10m B-march + jog back
10m “Frankenstein” + jog back (VIDEO)
+
2-minutes @ easy pace
+
100m, 200m, 300m @ your 5k-pace

Rest 30-seconds between each effort.

3. CONDITIONING

A) Run – 3 to 4 sets of:
400m @ Hard pace
100m @ Moderate pace
400m @ Hard pace
100m @ Moderate pace
400m @ Hard pace
100m @ Moderate pace

Rest 3-minutes between sets

Pace.
Hard pace = 0 to 10-seconds faster per 400m than your average 5k pace
Moderate pace = 3 to 6-seconds slower per 100m than your average 5k pace

Alternative.
If you don’t have access to a track, treadmill or GPS watch, you can do this instead:

3 to 4 sets of:
2:00 @ Hard pace
0:30 @ Moderate pace
2:00 @ Hard pace
0:30 @ Moderate pace
2:00 @ Hard pace
0:30 @ Moderate pace

Rest 3-minutes between sets

Feel. These should feel more controlled than the 60:30 intervals (you should finish the session feeling that you could have done a 4th or 5th set if needed).

Instructions.
– If you are running on a treadmill you should set it to an incline between 2 and 4%.
– To calculate your average 400m pace from the 5k test: convert your 5k-time to seconds. If you ran 25-minutes that is 1500 seconds. Then divide by 12.5 (rounds): 1500/12.5 = 120 seconds = 2-minutes per 400m
– To calculate your average 100m pace from the 5k test: convert your 5k-time to seconds. If you ran 25-minutes that is 1500 seconds. Then divide by 50 : 1500/50 = 30 seconds per 100m.

4. COOLDOWN

A) Jog/walk – 5 to 10-minutes @ easy pace

B) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

Your heart rate should end up high (90+% max HR), especially on the final two sets of these intervals. The key is to not overdo the 1st interval but set the tone for a hard but repeatable pace (so that the final interval will give you a good fight).

These sessions will help you push up both your VO2max and power at your threshold.

A) Hip Rotation Flow (7-minute VIDEO) – Work through the flow for 7 to 10-minutes to loosen your hips up

2. WARM-UP

Go straight into the main part of the session

3. CONDITIONING

A) Run – 40 to 50-minutes

Feel. This should feel almost like a warm-up. You should be able to keep a conversation with someone if you had to.

Instructions.
– If possible try to find some soft surface like grass or a forest track.
– If you have a heart rate monitor and know your maximum heart rate you should stay below 75% of that in this session.

4. COOLDOWN

A) Lunge Flow (2-minute VIDEO) – Work through the flow 2 to 3x to restore your hip range of motion

SESSION NOTES FOR CONDITIONING

Your aim is to run for at least 40-minutes but you can go up to 50-minutes today.

This low-intensity session will improve your efficiency and help build your aerobic base.