The ATO2 Endurance Training Program has been created with the understanding that you have trained specifically to learn your sport. If you have not, we can provide training or you should seek the advice of a coach or trainer within the sport community that you are following. We have the expertise to train in the Swim, Bike or Run. We utilize the best of our own and local coaches with proven results.

Swim Coach - Jennifer Blanchard  jb2and3@verizon.net

Running Coach - Darin Deaton dld@crossfitftw.com

This blog is to be used with the Main Site WOD or our main page programming.(Caution, poor programming will come at your cost in fitness and sport). Follow the directions on each day's WOD. If you aren't recovering or achieving times that you should, take a day or two off...Recovery is why you get better, not more training!

Workout Legend

TT = Time Trial, All out Effort                              Tempo= Reduced but consistent pace for Time or Distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%.  RPE= Rate of perceived exertion , See RPE scale below. M = Miles y = yards m/y = Meters or Yards 10" = 10 second rest 90” = 90 second rest Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort. SC = Short Course (<2hrs) LC = Long Course (2-3hrs) U = Ultra Distance (>3hrs) Fouls = To be done at end of workout. If you foul more then once, you get 2 min. recoveries before you need to start new foul(s). C2 = Concept 2 Rower

RPE Scale

The Borg Scale is a method to measure perceived exertion that personal trainers and strength coaches can use to determine a clients’ intensity level.  Research has shown that accurately using a Rate of Perceived Exertion (RPE) scale correlates to training heart rate, percentage of VO2 max and breathing rate.

There are a number of RPE scales but the most common are the 15-point scale (6-20), and the 9-point scale (1-10).

15 Point Scale

• 6 – 20% effort
• 7 – 30% effort – Very, very light (Rest)
• 8 – 40% effort
• 9 – 50% effort – Very light – gentle walking
• 10 – 55% effort
• 11 – 60% effort – Fairly light
• 12 – 65% effort
• 13 – 70% effort – Somewhat hard – steady pace
• 14 – 75% effort
• 15 – 80% effort – Hard
• 16 – 85% effort
• 17 – 90% effort – Very hard
• 18 – 95% effort
• 19 – 100% effort – Very, very hard
• 20 – Exhaustion

TIme Trial T11

Thursday, July 29, 2010

WOD

2-3 hours after completing the WOD

Choose ONE of the Following Sports.

Cover as Much Distance as Possible

Swim: 15 min

Bike: 40 min

Run: 40 min

C2: 15 min

Post distances to comments

10x30 sec sprints

Tuesday, July 27, 2010

WOD

2-3 hours after completing the WOD

Choose ONE of the Following Sports:

Swim: 10 x 30sec 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"

5x Intervals

Saturday, July 24, 2010

WOD

2-3 hours after completing the WOD

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

6x3 min Alternating Rest

Thursday, July 22, 2010

WOD

2-3 hours after completing the WOD

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

6x3 min intervals

Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.

Hold maximal distance possible on each of the 3 min intervals

1 Minute Ladder

Tuesday, July 20, 2010

WOD

2-3 hours after completing the WOD

Choose ONE of the Following Sports:

Swim, Bike Run, C2

All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Post distances to comments

30:20x8

Thursday, July 15, 2010

WOD

2-3 hours after completing the WOD

Chose ONE of The Following Sports:

All sports 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 30:20x8

Post distances to comments

Time Trial

Tuesday, July 13, 2010

WOD

2-3 hours after completing the WOD

Choose ONE Of the Following Sports:

Swim, Bike, Run, C2

For your specific distance: "see legend if you are not clear"

SC: 15 minutes

LC: 45 minutes

U: 65 minutes

Cover as much distance as possible in your set time.

Post distance to comments

Hill Repeats

Saturday, July 10, 2010

WOD

2-3 hours after completing the WOD

Choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Post times to comments

CF Endurance is about to go live with the CF Endurance Team Website Link! For all the ATO2 Endurance team members, get ready it is going to be a great resource of information and community!

Hydration Recommendations: When training in the hot Texas heat we know how much we can sweat! Here are some general recommendations for hydration while training in the hot Texas sun.

Seventy percent of your body weight (70%) is comprised of water. 1 lbs. = 16 oz. The average athlete loses approx. .6 lbs of body weight for every 20 min of training in the heat. So, in one hour, an athlete could lose up to 1.8 lbs of body fluids. Taking this number, 1.8 lbs. x 16 oz. per/lbs tells us how much water or fluids needs to be replenished. 28.8 oz. of fluid would need to be consumed to replenish the body to its pre-training fluid level. 

.6 lbs average fluid loss in 20 min

1 lbs = 16 oz fluid

1 Hour of training can deplete up to 1.8 lbs fluid

1.8 lbs x 16 fl/oz  = 28.8 oz. needed to replenish

Ladder

Thursday, July 08, 2010

WOD

2-3 hours after completing the WOD

Choose ONE Of the Following Sports:

Swim, Bike, Run. C2

45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on

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5x Intervals

Tuesday, July 06, 2010

WOD

2-3 hours after completing the WOD

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

Post times to comments

Great video on Swimming technique! Get the CF Journal to view it all...