W.O.D.: Short Interval

Thursday, November 21, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): Repeat 25m, recover 1:00 until form/pace deteriorates

Bike (THU): Repeat 400m, recover 1:00 until form/pace deteriorates

Run (THU): Repeat 200m, recover 1:00 until form/pace deteriorates

Row (THU): Repeat 250m, recover 1:00 until form/pace deteriorates

Ruck (THU): Repeat 400m, recover 1:00 until form/pace deteriorates , 55# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): OFF

Bike (THU): Repeat 400m, recover 1:00 until form/pace deteriorates

Run (SAT or Tempo): Repeat 200m, recover 1:00 until form/pace deteriorates

Post sport, times, and total number of intervals to comments.


AthleteCell training camp athletes recovering.


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Comments (5)

Eric
on Thursday, November 21, 2013 at 02:48 pm
How should someone train these distance if your riding on rollers or a trainer? Due to the weather, Im stuck riding indoors for the next few months. Thanks.
Brad Williams
on Thursday, November 21, 2013 at 02:55 pm
11/21/13 WOD
Took yet another rest day. Mobility this afternoon and I was able to do some stretches I could because of hip/nerve pain.

Went to Doc this AM and got some nerve meds that should help with pinched nerve. Gonna try to swim tomorrow. Hopefully on the mend!
MTD PISTOL
on Friday, November 22, 2013 at 09:18 am
11/21
Felt very strong and balanced. 8 X 200m. rolling and mobility work in the pm.
Scott
on Friday, November 22, 2013 at 12:49 pm
Training indoors
Eric,
To train indoors with this, I will use a power meter (trainer road.com is a nice virtual power meter) and a % of my FTP. I will convert all distances into time. Whatever I think I could ride it in at a 22mph or so pace. I will then try to hold that % of FTP as long as I can. Once I can't hold that power anymore, I am done.
Eric
on Thursday, December 05, 2013 at 07:00 am
Thanks scott. Im looking at getting a stages or power2max trainer again shortly. I think holding certain wattages is probably a great way to simulate the workouts. So many variables on the road that can affect the given distances prescribed. Its also great insight into how the body is coping on a given day.
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