45 min Tempo Run with 2 x Tabbata Sprint sessions held in 1st and 3rd 10 minute periods (20secs Sprint / 10secs light jog)
(90secs Recovery)
8 x 500m / 2 min easy
Warm-up 5-10 Minutes
45 Minute Tempo Run
8x500m Hard Row 26-32SPM / 2 Minutes relaxed row between.
1x800 Warm-up
6x1500m Repeats Concentrating on form / 2mins rest between.
1x800 Cool Down
10min effort @75-80 per cent of MHR
5min recovery easy riding
2 x 5min effort @80-85 per cent of MHR
1min recovery between efforts
3 x 2min efforts @85-90 per cent of MHR
30sec recovery between each
6 x 1 min efforts @90-95 per cent of MHR
30sec recovery between each one
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Weekly Workouts: Endurance
Weekly Workouts: Endurance
Weekly Workouts: Endurance
November 2021
Week Commencing 1st November
Day 1
Running:
45 min Tempo Run with 2 x Tabbata Sprint sessions held in 1st and 3rd 10 minute periods (20secs Sprint / 10secs light jog)
(90secs Recovery)
Or
Rowing Erg Session:
8 x 500m / 2 min easy
Day 2
Running Session:
Warm-up 5-10 Minutes
Then:
45 Minute Tempo Run
Or
Rowing Erg Session:
8x500m Hard Row 26-32SPM / 2 Minutes relaxed row between.
Day 3
Running Session:
1x800 Warm-up
6x1500m Repeats Concentrating on form / 2mins rest between.
1x800 Cool Down
Or
Cycle / Turbo Trainer Session:
10min effort @75-80 per cent of MHR
5min recovery easy riding
2 x 5min effort @80-85 per cent of MHR
1min recovery between efforts
5min recovery easy riding
3 x 2min efforts @85-90 per cent of MHR
30sec recovery between each
5min recovery easy riding
6 x 1 min efforts @90-95 per cent of MHR
30sec recovery between each one
5min recovery easy riding
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