Sunday, 27 September 2015

REST DAY

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (SUN): 20min @ 10sec slower/100m than 1000m TT

Bike (SUN): 3 x 20min @ 1-2 mph (2-3 kph) slower than 10K TT pace, rest/spin 5 minutes between intervals

Run (SUN): 2 x 20min @ 15-20sec slower/mile (10-15sec slower/km) than 5K TT pace, rest 5 minutes between intervals

Row (SUN): 2 x 20min @ 15-20sec slower/mile (10-15sec slower/km) than 5K TT pace, rest 5 minutes between intervals

Ruck (SUN): 2 x 20min @ 15-20sec slower/mile (10-15sec slower/km) than 5K TT pace, rest 5 minutes between intervals

 

Multi-Sport Endurance Workout

Swim (SAT): 20min @ 10sec slower/100m than 1000m TT

Run (SUN): 2 x 20min @ 15-20sec slower/mile (10-15sec slower/km) than 5K TT pace, rest 5 minutes between intervals

Bike (OFF)