1. FLOW

A) Squat Flow (VIDEO) – Follow along (pause the video where needed as you’re learning the sequence) and work on the sequence for 10-minutes

2. SKILL

A) Jump to target from seated position* – 7 x 2, go every 60 to 90-seconds
* Jump as high as you can on each rep

3. CONDITIONING

A) Alternate A1 / A2 for 12 total intervals
A1. 60-second AMRAP
10 Push up
10 Goblet squat

Rest 1-minute before A2

A2. 30-second AMRAP
DB Devils press

Rest 30-seconds before A1

Take a longer 2-minute rest after 6 intervals IF needed to maintain intensity

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

4. MUSCLE ENDURANCE / FINISHER

A) Straight arm/midline strength circuit – 3 rounds of:
3 – 5 Negative body levers (VIDEO)
5 DB straight arm hollow sit-ups (3-second lower down/ hold the bottom for 3-seconds) (VIDEO)
3-point planche lean (VIDEO), 8-second hold in each position
5 – 10 handstand shoulder shrugs (2-second pause in each position) (VIDEO)

(Rest as needed b/t exercises)

Rest 90-seconds between each round

SESSION NOTES FOR CONDITIONING

Today’s short intervals alternate between push up/goblet squat couplet and the good old devils press. 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.

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) Tumbling (VIDEO) – Explore the different rolling variations from the video for 10 to 15-minutes.

3. CONDITIONING / STRENGTH CIRCUIT

A) 20-minute EMOM
(1) – DB Walking lunges
(2) – Seated DB press
(3) – DB Single leg hip thrust, alternating
(4) – Bent over DB 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) – DB Death march
(2) – DB Bench (or floor) press
(3) – DB Cossack squat, alternating
(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.

4. MUSCLE ENDURANCE / FINISHER

A) V-up conditioning complex (VIDEO)
10 – 8 – 6 – 4 – 2 reps & 10 – 8 – 6 – 4 – 2 sec hold
Single leg v-up pulses + hold
Single leg straddle up pulses + hold
L-sit pulses + hold
V-up snaps + hold (Straight or tuck)

(aim for minimal rest b/t exercises)

Rest 30-seconds between each round

Flow. 10 reps w/ 10-sec hold at the end on each exercise, 8 reps w/ 8-sec hold etc. until done

SESSION NOTES FOR CONDITIONING

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.

1. FLOW

A) Lunge Flow (VIDEO) – Work through the sequence for 10-minutes

2. SKILL

A) Pistol prep – 3 Rounds
5 Candlestick roll
10 Cossack squat
10 Feet together squats

B) Pistols – Try out these different variations (VIDEO)

Intent. Use these different variations to explore and develop your pistols

3. CONDITIONING

A) 4 Rounds, each for time
400m Run
18 DB Thrusters
80m DB Farmer’s walk

200m Recovery jog or walk between each round

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

Score. Slowest time on any round
Pace. Consider that the score is your slowest round AND the rest is only 2-minutes between rounds

4. MUSCLE ENDURANCE / FINISHER

A) Handstand circuit – 2 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 rounds

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).

SESSION NOTES FOR CONDITIONING

Keep your runs fast (yet consistent) and aim to do the other movements unbroken.

The recovery between the rounds is an easy jog/walk. Use this time to recover your breath and to mentally focus on the next round. You can extend your rest as needed by moving slower through these 200m.

These intervals help increase your work capacity by developing your ability to transport lactate from the fast-twitch fibres to slow-twitch fibres where it can be cleared.

Your muscles can utilise lactate as a fuel source during exercise. As the intensity reaches a certain threshold, the mitochondria in the muscles can no longer keep up with the lactate production and we’ll start to see rising levels of lactate in the blood. This (lactate) threshold is considered to be a marker of intensity that is sustainable only for a limited amount of time.

1. FLOW

A) Thoracic Flow (VIDEO) – Follow along (pause the video where needed as you’re learning the sequence) and repeat for 2 to 3-rounds

2. SKILL

A) 3 to 5 Rounds
20 to 40-second Handstand walk on the spot* (VIDEO)

*Shoulder taps as shown on the video are optional if you want to challenge the skill further

Rest 1-minute between sets

3. CONDITIONING

A) 2 Rounds for time
50 Pistols, alternating
40 Handstand push up
30 DB Renegade row

DBs. Use 2 x 22.5/15kg (50/35lbs) DB for the renegade row (or what you have available)

Pistols (options). Reduce reps to 30 or 40 OR Pistol to a box/couch or similar OR with support (hold on to something) OR Skater pistol squat (VIDEO). On the skater variation, use as much or as little assistance from the back foot as needed.
HSPU (options). Standing hspu variation of choice (VIDEO) → Push up

4. MUSCLE ENDURANCE / FINISHER

A) Midline strength circuit (VIDEO)
5 rounds of:
3 Pike sit stretch pulses
3 V-up pulses
3 Candle stick roll to momentary L-sit
3 L-sit pulses
3-second L-sit hold

(No rest b/t exercises)

Rest 15 to 30-seconds between each round

Options (Beginner version). Refer to the following video for the beginner version of the above sequence (VIDEO)

SESSION NOTES FOR CONDITIONING

Today’s theme is bigger sets on challenging movements. The workout will be a grind but you can get through it by breaking the sets up to your ability. If your movement speeds slows down significantly on any movement, take a break rather than working your way into muscle failure.

1. FLOW

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

2. SKILL

A) Vault (VIDEO)
Practice negotiating an obstacle, whether it’ll be your couch, a park bench or something else. Refer to the video for inspiration on different vaulting techniques for you to explore.

3. CONDITIONING

OPTION #1 (Endurance)

A) 1 to 2-hour Ruck (nose breathing)

Load a back bag with some weight and head out for a 1 to 2-hour ruck. The more hills (preferably steep) you can find, the better. Choose the weight according to how far you intend to go (heavier for shorter distance and lighter for longer distance).

Option. If you cannot go out to ruck, you could also choose a long session from our Assault bike or C2 Bike plans OR do any other easy pace cardio for an hour.

OPTION #2 (Strength)

A) 4 Rounds
8 – 12/side Single-arm half-kneeling DB press
8 – 12/side Single-arm DB row
8 – 12/side Single leg DB deadlift

Rest as needed between exercises

B) 4 Rounds
12 – 15/side DB See-saw Bench/floor press
10 – 15/side Bulgarian split squat
8 – 12/side DB Bicep curl, alternating
6 – 10 Nordic curl

Rest as needed between exercises

DB. What you have available, aim to go as heavy as you can on each set while still moving well.

4. MUSCLE ENDURANCE / FINISHER

A) Midline strength circuit
10 – 8 – 6 – 4 – 2
V-up pulses + hold last rep (VIDEO)
Hollow hold w/ double leg extensions overhead (VIDEO)
Compression slides (VIDEO)

(No rest b/t exercises)

Rest 15 to 30-seconds between each round

SESSION NOTES FOR CONDITIONING

Today, you can choose to either go for a longer ruck OR to do some more strength work.

For the “ruck” option, load a back bag with some weight and go for an hour or two long hike. Preferably in nature, preferably on a hilly route. You can also do this in a more urban environment, still seeking for hills and stairs for an additional challenge. Do your best to keep nose breathing through the whole walk.

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.

The effort should feel almost too easy to a point where you could hold a conversation or maintain nose breathing for the duration of the session. If you’re using an HR monitor, the target for these sessions is time spent on Z2 (or at around 60-72% of your max HR). If you’re unsure about your max HR, you can make a rough estimate using the following formula:

Max HR (estimate) = 211 – (Age x 0.64),
e.g. 30 years old = 211 – (30*0.64) = 192bpm
Z2 = 192bpm * 60-72% = 115 – 138bpm

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

2. SKILL

A) Overhead skill complex* – 4 Rounds for quality
1 DB/KB Turkish get-up
2 DB/KB Windmill
3 DB/KB Overhead squat

*complete a full complex on one arm, then switch arms.

Rest as needed between rounds

3. CONDITIONING

A) Alternate A1 / A2 for 10 total intervals
A1. 60-second AMRAP
5 DB Thruster
5 Burpee pull up

Rest 1-minute before A2

A2. 60-second AMRAP
5 DB Deadlift
5 DB Hang power clean
5 DB Shoulder to overhead

Rest 1-minute before A1

Take a longer 2-minute rest after 6 intervals IF needed to maintain intensity

DBs. 2 x 22.5/15kg (50/35lbs) for both movements or what you have available
Burpee PU (options). DB Down-up (Down-up while holding DBs) → Burpee

4. MUSCLE ENDURANCE / FINISHER

A) Handstand walk strength circuit (VIDEO) – 2 or 3 rounds of:
10-second front support hold
10 front support shoulder taps
10-second 45-degree handstand hold
10 shoulder taps (or small hand placements) in the 45-degree handstand position
10-second full handstand hold
10 shoulder taps or small transition steps

(No rest b/t exercises)

Rest 60-seconds between each round

SESSION NOTES FOR CONDITIONING

Today’s short intervals alternate between thruster/burpee couplet and a DB triplet. 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.

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) Tumbling (VIDEO) – Explore the different rolling variations from the video for 10 to 15-minutes.

3. CONDITIONING / STRENGTH CIRCUIT

A) 20-minute EMOM
(1) – DB Forward lunge in place, alternating
(2) – Seated DB press
(3) – DB Single leg hip thrust, alternating
(4) – Bent over DB 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) – DB Single leg deadlift, alternating
(2) – 3 point planche lean complex (10-seconds each position, feet against a wall – VIDEO)
(3) – DB narrow stance 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.

4. MUSCLE ENDURANCE / FINISHER

A) Midline strength circuit
10 – 8 – 6 – 4 – 2
V-up pulses + hold last rep (VIDEO)
Hollow hold w/ double leg extensions overhead (VIDEO)
Compression slides (VIDEO)

(No rest b/t exercises)

Rest 15-30-seconds between each round

SESSION NOTES FOR CONDITIONING

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.

1. FLOW

A) Lunge Flow (VIDEO) – Work through the sequence for 10-minutes

2. SKILL

A) Kneeling jump* – 6 x 2, go every 90-seconds
* Jump as high as you can on each rep (can you jump to standing?)

3. CONDITIONING

CONDITIONING

A) 3 Rounds, each for time
50 Air squat
400m Run
30 KB/DB Swings
200m Run
10m Handstand walk

Rest 1-minute between rounds

DB/KBs. 24/16kg (53/35lbs) KB or 22.5/15kg (50/35lbs) DB or what you have available
HSW (options). 10m Seal walk → 5 HS kick-ups

Score. Slowest time on any round
Pace. Consider that the score is your slowest round AND the rest is only 1-minute between rounds

INDOORS ONLY OPTION

A) 3 Rounds, each for time
50 Air squat
40 Reverse lunges
30 KB/DB Swings
20 Cossack squats
10 Handstand push up

Rest 1-minute between rounds

DB/KBs. 24/16kg (53/35lbs) KB or 22.5/15kg (50/35lbs) DB or what you have available
HSPU. Standing hspu variation of choice (VIDEO) → Push up

Pace. Consider that the score is your slowest round AND the rest is only 1-minute between rounds

4. MUSCLE ENDURANCE / FINISHER

A) V-up conditioning complex (VIDEO)
10 – 8 – 6 – 4 – 2 reps & 10 – 8 – 6 – 4 – 2 sec hold
Single leg v-up pulses + hold
Single leg straddle up pulses + hold
L-sit pulses + hold
V-up snaps + hold (Straight or tuck)

(aim for minimal rest b/t exercises)

Rest 30-seconds between each round

Flow. 10 reps w/ 10-sec hold at the end on each exercise, 8 reps w/ 8-sec hold etc. until done

SESSION NOTES FOR CONDITIONING

This is a repeat from 10-weeks ago. If you’ve been following along for since then, check your result and aim to beat it today.

You’re looking for a tough, repeatable pace on these. Make a strong transition from the squats to the run (even if legs feel heavy). Aim to go unbroken on all movements.

Note your score is the slowest round time = consistency is king. Consider the short rest between the rounds in your pacing.

These intervals help increase your work capacity by developing your ability to transport lactate from the fast-twitch fibres to slow-twitch fibres where it can be cleared.

Your muscles can utilise lactate as a fuel source during exercise. As the intensity reaches a certain threshold, the mitochondria in the muscles can no longer keep up with the lactate production and we’ll start to see rising levels of lactate in the blood. This (lactate) threshold is considered to be a marker of intensity that is sustainable only for a limited amount of time.

1. FLOW

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

2. SKILL

A) Pistol prep – 3 Rounds
5 Candlestick roll
10 Cossack squat
10 Feet together squats

B) Pistols – Try out these different variations (VIDEO)

Intent. Use these different variations to explore and develop your pistols

3. CONDITIONING

A) For time
50 DB Snatch, alternating
100 Double unders
50 DB split clean and jerk, alternating
100 Double unders
50 DB overhead squat (25/side)
100 Double unders

DB. Use a single 22.5/15kg (50/35lbs) DB for all movements (or what you have available)
Options (DUs). Speed rope (VIDEO) → Single unders → Down-ups (50)
Options (DB OHS). DB single arm front squat → Goblet squat

Bonus (version #1). Heavier DB
Bonus (version #2). All DUs must be done unbroken

4. MUSCLE ENDURANCE / FINISHER

A) Handstand body awareness circuit (VIDEO) – 3 rounds of:
10 supine PPT pulses + hold (use a stick, full body on the floor)
10 elevated supine PPT pulses + hold (feet on the wall)
10 standing 45-degree shoulder peeler PPT (against a wall)
10 to 20-second reverse 45-degree wall handstand hold (i.e back to the wall, move in/out of PPT)

(Keep rest to a minimum b/w each exercise & rest 60 seconds b/w each round)

SESSION NOTES FOR CONDITIONING

Another Friday chipper. Check out the “bonus” options to add a little additional spice to this one. A simple focus for this piece is “just keep moving”. Find a steady pace you can maintain, then see if you can push it up just a little and still keep going.

1. FLOW

A) Thoracic Flow (VIDEO) – Follow along (pause the video where needed as you’re learning the sequence) and repeat for 2 to 3-rounds

2. SKILL

A) Vault (VIDEO) – Practice negotiating an obstacle, whether it’ll be your couch, a park bench or something else. Refer to the video for inspiration on different vaulting techniques for you to explore.

3. CONDITIONING

OPTION #1 (Endurance)

A) 6 or 8km Run @ Fartlek (speed play)
– Alternate between 1000m @ easy pace / 1000m @ 10km TT pace

Take an opportunity for some longer aerobic work today. Focus on maintaining a good posture and arm swing as you run. Your aim is to do nose breathing only (in + out) during the easy portions (if you’re tracking your HR, this should be a “Z2” effort) and use these as warm-up/recovery from the harder 1000m segments. If you’re unsure of your 10km pace, think of fastest pace you could keep for an hour.

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 walk skill – 3 Rounds (VIDEO)
3 Front support to elevated downward dog stretch
10-second Pike handstand hold
5 – 10 Pike handstand shoulder shrugs
2 Pike handstand with single-leg extensions (5-second holds)
10 Pike handstand shoulder taps

B) Muscle up transition strength
(10 -) 8 – 6 – 4 – 2 reps each
Box Russian Dips (VIDEO)
Back support slide throughs (hands on DBs – VIDEO)
Muscle-up transition push-ups (VIDEO

(aim for minimal rest b/t exercises)

Reps. Start @ 10 or 8 reps depending on your ability
Note. Use two chairs if you do not have access to boxes (secure them well so they don’t slip)
Note. Use a towel on the floor for sliding

C) Handstand workout (VIDEO)
3 rounds of – 20-seconds on : 10-seconds off
Front support wall walks
45-degree handstand shoulder taps
Scapular wall angels
Standing 45-degree hip taps
Standing reverse 45-degree shoulder peeler hold
Supine hollow hold with wrist flat to the wall

No rest between the rounds

4. MUSCLE ENDURANCE / FINISHER

A) Bar muscle up core conditioning – 3 Rounds VIDEO
10-second Hollow hold
Full roll to hollow hold (left)
5 Supine arch hold (2-seconds) snap to hollow hold (2-seconds)
10-second Hollow hold (10-seconds)
Full roll to hollow hold (right)
5 Supine arch hold (2-seconds) + snap to hollow hold (2-seconds)

(aim for minimal rest b/t exercises)

Rest 30 to 60-seconds b/t rounds

Note. Hold something between your feet for the entire set

SESSION NOTES FOR CONDITIONING

Today, you can choose to either go for a longer run OR to do some more gymnastics work.

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.

The effort should feel almost too easy to a point where you could hold a conversation or maintain nose breathing for the duration of the session. If you’re using an HR monitor, the target for these sessions is time spent on Z2 (or at around 60-72% of your max HR). If you’re unsure about your max HR, you can make a rough estimate using the following formula:

Max HR (estimate) = 211 – (Age x 0.64),
e.g. 30 years old = 211 – (30*0.64) = 192bpm
Z2 = 192bpm * 60-72% = 115 – 138bpm

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

2. SKILL

A) Turkish get up exploration (VIDEO) – 3 to 6 sets on each side:

Arm bar – Turkish sit up – Get up w/ strict press @ transitions – Bent press – Hang clean & press – Hang snatch – Windmill

3. CONDITIONING

A) 4 sets (A1 – A2 – A3 – A4)
A1. 3 x (90-second AMRAP : 90-seconds rest)
6 DB clean and jerk
4 DB squat
2 Lateral burpees over the DBs

Rest 2 to 3-minutes before A2

A2. 3 x (90-second AMRAP : 60-seconds rest)
6 Lateral burpees over the DBs
4 DB clean and jerk
2 DB squat

Rest 2 to 3-minutes before A3

A3. 3 x (90-second AMRAP : 45-seconds rest)
6 DB squat
4 Lateral burpees over the DBs
2 DB clean and jerk

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)

DBs. 2 x 22.5/15kg (50/35lbs) for both movements or what you have available

4. MUSCLE ENDURANCE / FINISHER

A) Core conditioning (VIDEO)
3 rounds of:
10m Seal walk
2 MU push-ups
3 Planche push-ups
4 Tricep push-ups
5 Russian v-up snaps

(No rest b/t exercises)

Rest 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.

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) Handstand body awareness circuit (VIDEO) – 3 rounds of:
10 supine PPT pulses + hold (use a stick, full body on the floor)
10 elevated supine PPT pulses + hold (feet on the wall)
10 standing 45-degree shoulder peeler PPT (against a wall)
10-20 second reverse 45-degree wall handstand hold (i.e back to the wall, deploy PPT technique)

(Keep rest to a minimum b/w each exercise & rest 60 seconds b/w each round)

3. CONDITIONING / STRENGTH CIRCUIT

A) 20-minute EMOM
(1) – Bent over DB see-saw row
(2) – DB Lateral lunge, alternating
(3) – 3 point planche lean complex (10-seconds each position, feet against a wall – VIDEO)
(4) – DB Death march (VIDEO)
(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) – DB Reverse lunge in place, alternating
(2) – Seated DB see-saw press
(3) – (DB) Cossack squats, alternating
(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.

4. MUSCLE ENDURANCE / FINISHER

A) Core conditioning – 2 rounds of (VIDEO)
10-sec Hollow hold
5-sec Full roll to the left back to hollow hold
5 V-up snaps (straight legs)
4 Russian V-up snaps
3 Candlestick deck rolls
5-sec Hollow hold
10-sec Full roll to the right back to hollow hold
5-sec Full roll to the right back to hollow hold
5 V-up snaps (straight legs)
4 Russian V-up snaps
3 Candlestick deck rolls
5-sec Hollow hold
10-sec Full roll to the left back to hollow hold

(Aim for minimal rest b/t exercises)

Rest 60 to 90-seconds between each round

SESSION NOTES FOR CONDITIONING

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.

1. FLOW

A) Lunge Flow (VIDEO) – Work through the sequence for 10-minutes

2. SKILL

A) Jump to target* – 7 x 2, go every 60 to 90-seconds
* Jump as high as you can on each rep

3. CONDITIONING

A) 5 Rounds, each for time
400m Run
30 Jumping squats
20 Push-ups
10 V-ups

Rest 30-seconds between rounds

Indoor option. Replace 400m Run w/ 90 or 135 Speed steps (VIDEO), counting reps on the right foot only. This part should take no longer than 2-minutes max.

4. MUSCLE ENDURANCE / FINISHER

A) 3 to 5 Rounds
20 to 40-second Handstand walk on the spot* (VIDEO)

*Shoulder taps as shown on the video are optional if you want to challenge the skill further

Rest 1-minute between sets

SESSION NOTES FOR CONDITIONING

Keep your runs fast (yet consistent) and the other movements unbroken (if possible). The recovery between the rounds is short (take it into account in your pacing).

These intervals help increase your work capacity by developing your ability to transport lactate from the fast-twitch fibres to slow-twitch fibres where it can be cleared.

Your muscles can utilise lactate as a fuel source during exercise. As the intensity reaches a certain threshold, the mitochondria in the muscles can no longer keep up with the lactate production and we’ll start to see rising levels of lactate in the blood. This (lactate) threshold is considered to be a marker of intensity that is sustainable only for a limited amount of time.

1. FLOW

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

2. SKILL

A) Tumbling (VIDEO) – Explore the different rolling variations from the video for 10 to 15-minutes.

3. CONDITIONING

A) For Time:
30 Burpees
20 DB Hang (squat) clean
10m DB Overhead walking lunge
30 Strict handstand push up
10m DB Overhead walking lunge
20 DB Hang (squat) clean
30 Burpees

DB. 2 x 22.5/15kg (50/35lbs) or what you have available
Options (DB). Both the hang clean and the OH walking lunges can also be done with a single DB
Options (HSPU). Kipping HSPU → Standing HSPU variation of choice (VIDEO) → Push ups

4. MUSCLE ENDURANCE / FINISHER

A) Handstand walk strength circuit (VIDEO) – 3 rounds of:
10-second front support hold
10 front support shoulder taps
10-second 45-degree handstand hold
10 shoulder taps (or small hand placements) in the 45-degree handstand position
10-second full handstand hold
10 shoulder taps or small transition steps

(No rest b/t exercises)

Rest 60-seconds between each round

SESSION NOTES FOR CONDITIONING

This is a Rogue invitational inspired chipper. Be smart on each movement by resting before getting too close to failure (if your technique starts to go or you are slowing down, these are good indications that a short break might do you good). Turn on the throttle on those final burpees and push through!

1. FLOW

A) Thoracic Flow (VIDEO) – Follow along (pause the video where needed as you’re learning the sequence) and repeat for 2 to 3-rounds

2. SKILL

A) Vault (VIDEO) – Practice negotiating an obstacle, whether it’ll be your couch, a park bench or something else. Refer to the video for inspiration on different vaulting techniques for you to explore.

3. CONDITIONING

OPTION #1 (Endurance)

A) 45 to 60-minute Run @ Fartlek (speed play)
– Do a steady 10 to 20-second acceleration, ending as a sprint, every 6 to 8-minutes (or each time there is a hill) before returning to easy pace (and nose breathing)

Take an opportunity for some easier aerobic work after the last two harder days. Focus on maintaining a good posture and arm swing as you run. Your aim is to do nose breathing only (in + out) and if you’re tracking your HR, this should be a “Z2” effort (it should feel like an easy effort, although nose breathing might present a challenge of its own).

Option. If you cannot run, you could do the same with any “cardio” equipment you have available (row, ski, air bike, C2 Bike etc.)

OPTION #2 (Strength)

A) 4 Rounds
12 – 15 DB See-saw Bench press
8 – 12/side Single-arm DB row
8 – 12/side Single leg DB deadlift

Rest as needed between exercises

B) 4 Rounds
8 – 12/side Single-arm half-kneeling DB press
8 – 12 DB Bicep curl
10 – 15/side Single-leg hip thrust

Rest as needed between exercises

DB. What you have available, aim to go as heavy as you can on each set while still moving well.

4. MUSCLE ENDURANCE / FINISHER

A) Planche conditioning set – 3 rounds (VIDEO):
5 Tuck open out to planche position
5 Planche slides
5-second Planche Lean
5 Planche push-ups
5 Compression slides

(aim for minimal rest b/t exercises)

Rest 1-minute b/t rounds

Note. Use a towel on the floor for sliding, feet do not have to be elevated

SESSION NOTES FOR CONDITIONING

Today, you can choose to either go for a longer run OR to do some more strength work.

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.

The effort should feel almost too easy to a point where you could hold a conversation or maintain nose breathing for the duration of the session. If you’re using an HR monitor, the target for these sessions is time spent on Z2 (or at around 60-72% of your max HR). If you’re unsure about your max HR, you can make a rough estimate using the following formula:

Max HR (estimate) = 211 – (Age x 0.64),
e.g. 30 years old = 211 – (30*0.64) = 192bpm
Z2 = 192bpm * 60-72% = 115 – 138bpm

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.