12x1min

Tuesday, April 12, 2011

3+ Hours After  CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

12×1 minute intervals, Rest 30sec between intervals.

Hold maximal Distance/Speed/Watts on each interval

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Tempo 80-85% RPE 15-16

Thursday, April 07, 2011

CFE Strength & Conditioning  Rest Day

Choose ONE Of The Following Sports

Swim, Bike Run, C2

Swim: SC: 12min, LC: 15min, U: 35min

Bike:SC-LC 60min, U: 80min

Run: SC: 20min, LC: 30min, U: 60min

C2: 25min

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20 min Effort

Tuesday, April 05, 2011

CFE Strength & Conditioning Rest Day

Choose One of the Following Sports:

Swim:20min

Bike:60min

Run:60min

C2:20min

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10X Sprints

Thursday, March 31, 2011

WOD

3+ Hours After CFE Strength & Conditioning WOD

Choose ONE of The Following Sports:

After a Solid Warm Up.

Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries.

Bike: 8 x 1k all out sprints w/ 2 min recoveries.

Run: 10 x 100m all out sprints with 90 sec recoveries.

C2: 10 x 125m all out Sprints w/ 1 min recoveries

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10x1:1

Tuesday, March 29, 2011

WOD

3+ Hours After CFE Strength & Conditioning WOD

Choose One Of The Following Sports

Swim: 10 x 75m/y repeats  rest/ recovery is exact time it took to complete the interval. 1:1 Ratio

Bike: 10 x 1 mile repeats  rest/ recovery is exact time it took to complete the interval. 1:1 Ratio

Run: 10 x 400m repeats  rest/ recovery is exact time it took to complete the interval. 1:1 Ratio

C2: 10 x 40 cals repeats  rest/ recovery is exact time it took to complete the interval. 1:1 Ratio

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10x30 sec intervals

Thursday, March 24, 2011

3+ Hours After CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim: 10 x 30sec Sprints all out efforts using paddles and buoy… 2 min recovery between sprints.

Bike: 10x 30sec Hill Sprints, all out efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. “Come into the hill at speed to maximize the 30sec sprint”

Run: 10x 30sec Hill Sprints, All out efforts. 30sec rest at top before descending hill easy, “walk if needed”. Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints

C2: 10x30sec Sprints all out efforts. Damper setting is choice,“Come into each sprint at speed to maximize the 30 sec sprint” 2 min recovery between sprints.

“Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint

Tempo 80-90%

Tuesday, March 22, 2011

WOD

CFE Strength and Conditioning  Rest Day

Choose ONE of the following sports:

80% for the first half, 90% for the last half. Choose distance based on your event.

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5miles , U: 10miles

C2: SC: 2k , LC: 5k , U: 8k

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6-4 Intervals

Thursday, March 17, 2011

WOD

3+ Hours After CFE Strength & Conditioning WOD

Choose ONE of The Following Sports:

Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y

Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

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30:20x8

Tuesday, March 15, 2011

WOD

3+ Hours After CFE Strength & Conditioning WOD

Choose ONE sport and do: 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts!

Swim: Use pool or open water

Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 30:20×8

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Time Trial

Thursday, March 10, 2011

WOD

CFE Strength and Conditioning  Rest Day

Choose ONE of the following Sports:

Swim: 15min

Bike:35min

Run: 35min

C2: 15min

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