W.O.D.: Tempo | Time Trial

Saturday, January 25, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

3 Rounds

15 - Thrusters (95/65)

30 - Double Unders

Post times to comments.


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

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1600m @ 80% 1400m TT pace

Bike (SUN): 35M @ 85% 30M TT pace

Run (SUN): 13.1M @ 85% 13.1M goal pace

Row (SUN): 20k @ 85% 15k TT pace

Ruck (SUN): 15M @ 85% 15M goal pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or LI): 1600m @ 80% 1400m TT pace

Bike (SUN): 35M @ 85% 30M TT pace

Run (OFF): OFF

Post sport and time to comments.

Pon Somnhot, Pacifica 30K, 3:20, 4th AG

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Comments (6)

on Saturday, January 25, 2014 at 04:07 am
10:35 as rxd. Last rd of Thrusters broken. Definitely need tomorrows rest day, legs just felt fatigued today
Brad Williams
on Saturday, January 25, 2014 at 06:02 am
1/25/14 WOD
Tempo Bike this AM. 15 min. Warm-Up (Spin, Pace Increase), 1:45 HR. (35 mile) Tempo/10 min. Rec., 2 x 4 min.(2K)/4 rec. Int., 10 min. Cool-Down.

Smashes and stretching for mobility. That was a toughy today. Have ridden that hard that long since last year. Hip is better too.

Congrats Pon on the race! You always have great results. So happy to see your continued success!

Sparty On!
on Saturday, January 25, 2014 at 07:19 am
marathon distance
Hi I think my comment din't save for some reason. I know it says to continue until form/pace deteriorates but how much time should I allocate for the intervals approximately ? I'm I'm aiming to do a marathon run, would it be crazy to aim for about 1h30 worth of intervals? Thanks!
on Saturday, January 25, 2014 at 11:15 am
5.12 mins as Rx'd. Need more work on DB unders, I know there's a sub 4 min in there!
on Monday, January 27, 2014 at 06:36 pm
re: marathon distance
Hey Raph,

The foundation of the CFE program is:
1.) Technique
2.) Intenstiy
3.) Volume

So, to answer your question. You'll want to complete as many intervals, at a relatively high intensity (depends on your ability to maintain pace and technique) without your technique breaking down.
on Tuesday, January 28, 2014 at 04:54 pm
Thanks Brad!
Comments are closed for this post.