December 26 through January 1

Swim: 1minute on/1 minute off x 8-10 rounds

Bike: Tempo: 30miles at 75% of 20mile Time Trial Pace

3x 8miles all out effort with complete recovery between

December 26 through January 1

Swim: 1minute on/1 minute off x 8-10 rounds

Bike: Tempo: 30miles at 75% of 20mile Time Trial Pace

3x 8miles all out effort with complete recovery between

December 26 through January 1

Swim: 1minute on/1 minute off x 8-10 rounds

Bike: Tempo: 30miles at 75% of 20mile Time Trial Pace

3x 8miles all out effort with complete recovery between

December 26 through January 1

Swim: 1minute on/1 minute off x 8-10 rounds

Bike: Tempo: 30miles at 75% of 20mile Time Trial Pace

3x 8miles all out effort with complete recovery between

December 26 through January 1

Swim: 1minute on/1 minute off x 8-10 rounds

Bike: Tempo: 30miles at 75% of 20mile Time Trial Pace

3x 8miles all out effort with complete recovery between

December 26 through January 1

Swim: 1minute on/1 minute off x 8-10 rounds

Bike: Tempo: 30miles at 75% of 20mile Time Trial Pace

3x 8miles all out effort with complete recovery between

Merry Christmas!!

Swim: 500m Time Trial

Bike: 3x6 miles with 3 minutes active recovery

1minute on/ 1 minute of x9-12 rounds

December 19 through 25

Swim: 500m Time Trial

Bike: 3x6 miles with 3 minutes active recovery

1minute on/ 1 minute of x9-12 rounds

December 19 through 25

Swim: 500m Time Trial

Bike: 3x6 miles with 3 minutes active recovery

1minute on/ 1 minute of x9-12 rounds

December 19 through 25

Swim: 500m Time Trial

Bike: 3x6 miles with 3 minutes active recovery

1minute on/ 1 minute of x9-12 rounds

December 19 through 25

Swim: 500m Time Trial

Bike: 3x6 miles with 3 minutes active recovery

1minute on/ 1 minute of x9-12 rounds

December 19 through 25

Swim: 500m Time Trial

Bike: 3x6 miles with 3 minutes active recovery

1minute on/ 1 minute of x9-12 rounds

December 19 through 25

Swim: 500m Time Trial

Bike: 3x6 miles with 3 minutes active recovery

1minute on/ 1 minute of x9-12 rounds

December 12-18

Swim: 6x100m resting 2x the time it takes to complete interval.

Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!

3x 5mi with 1 1/2mi spin recovery.

December 12-18

Swim: 6x100m resting 2x the time it takes to complete interval.

Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!

3x 5mi with 1 1/2mi spin recovery.

December 12-18

Swim: 6x100m resting 2x the time it takes to complete interval.

Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!

3x 5mi with 1 1/2mi spin recovery.

December 12-18

Swim: 6x100m resting 2x the time it takes to complete interval.

Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!

3x 5mi with 1 1/2mi spin recovery.

December 12-18

Swim: 6x100m resting 2x the time it takes to complete interval.

Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!

3x 5mi with 1 1/2mi spin recovery.

December 12-18

Swim: 6x100m resting 2x the time it takes to complete interval.

Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!

3x 5mi with 1 1/2mi spin recovery.

December 12-18

Swim: 6x100m resting 2x the time it takes to complete interval.

Bike: Tabata - 8x 20sec on, 10sec off Max Effort!!

3x 5mi with 1 1/2mi spin recovery.

December 5-11

Swim: 3x (50m + 100m + 150m). Rest the time it takes to complete each interval.

Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.

8x1mi with 2min rest.

December 5-11

Swim: 3x (50m + 100m + 150m). Rest the time it takes to complete each interval.

Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.

8x1mi with 2min rest.

December 5-11

Swim: 3x (50m + 100m + 150m). Rest the time it takes to complete each interval.

Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.

8x1mi with 2min rest.

December 5-11

Swim: 3x (50m + 100m + 150m). Rest the time it takes to complete each interval.

Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.

8x1mi with 2min rest.

December 5-11

Swim: 3x (50m + 100m + 150m). Rest the time it takes to complete each interval.

Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.

8x1mi with 2min rest.

December 5-11

Swim: 3x (50m + 100m + 150m). Rest the time it takes to complete each interval.

Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.

8x1mi with 2min rest.

December 5-11

Swim: 3x (50m + 100m + 150m). Rest the time it takes to complete each interval.

Bike: Hill repeats. Max effort x4 resting 3x the time it took to complete each interval.

8x1mi with 2min rest.

November 28 - December 4

Swim: 5min on, 2 1/2min off, 6min on, 3min off, 7min on. Record distance for each interval.

Bike: Time Trial 25mi Max Effort!!

November 28 - December 4

Swim: 5min on, 2 1/2min off, 6min on, 3min off, 7min on. Record distance for each interval.

Bike: Time Trial 25mi Max Effort!!

November 28 - December 4

Swim: 5min on, 2 1/2min off, 6min on, 3min off, 7min on. Record distance for each interval.

Bike: Time Trial 25mi Max Effort!!

November 28 - December 4

Swim: 5min on, 2 1/2min off, 6min on, 3min off, 7min on. Record distance for each interval.

Bike: Time Trial 25mi Max Effort!!

November 28 - December 4

Swim: 5min on, 2 1/2min off, 6min on, 3min off, 7min on. Record distance for each interval.

Bike: Time Trial 25mi Max Effort!!

November 28 - December 4

Swim: 5min on, 2 1/2min off, 6min on, 3min off, 7min on. Record distance for each interval.

Bike: Time Trial 25mi Max Effort!!

November 28- December 4

Swim: 5min on, 2 1/2min off, 6min on, 3min off, 7min on. Record distance for each interval.

Bike: Time Trial 25mi Max Effort!!

November 21-27

Bike: 3x (1/4mi + 1/2mi + 1mi). Rest the time it takes to complete each interval.

5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.

Swim: Time Trial - 800m Max Effort!

November 21-27

Bike: 3x (1/4mi + 1/2mi + 1mi). Rest the time it takes to complete each interval.

5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.

Swim: Time Trial - 800m Max Effort!

November 21-27

Bike: 3x (1/4mi + 1/2mi + 1mi). Rest the time it takes to complete each interval.

5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.

Swim: Time Trial - 800m Max Effort!

November 21-27

Bike: 3x (1/4mi + 1/2mi + 1mi). Rest the time it takes to complete each interval.

5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.

Swim: Time Trial - 800m Max Effort!

November 21-27

Bike: 3x (1/4mi + 1/2mi + 1mi). Rest the time it takes to complete each interval.

5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.

Swim: Time Trial - 800m Max Effort!

November 21-27

Bike: 3x (1/4mi + 1/2mi + 1mi). Rest the time it takes to complete each interval.

5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.

Swim: Time Trial - 800m Max Effort!

November 21-27

Bike: 3x (1/4mi + 1/2mi + 1mi). Rest the time it takes to complete each interval.

5x2mi. Spin/rest 4min. Hold each interval within 3-5sec of fastest.

Swim: Time Trial - 800m Max Effort!

November 14 through 20

Bike: 6x 1k with 1min spin or rest keeping all intervals within 2-3sec of fastest.

20miles @ 85% of 20mile TT pace

Swim: 400m Time Trial

November 14 through 20

Bike: 6x 1k with 1min spin or rest keeping all intervals within 2-3sec of fastest.

20miles @ 85% of 20mile TT pace

Swim: 400m Time Trial

November 14 through 20

Bike: 6x 1k with 1min spin or rest keeping all intervals within 2-3sec of fastest.

20miles @ 85% of 20mile TT pace

Swim: 400m Time Trial

November 14 through 20

Bike: 6x 1k with 1min spin or rest keeping all intervals within 2-3sec of fastest.

20miles @ 85% of 20mile TT pace

Swim: 400m Time Trial

November 14 through 20

Bike: 6x 1k with 1min spin or rest keeping all intervals within 2-3sec of fastest.

20miles @ 85% of 20mile TT pace

Swim: 400m Time Trial

November 14 through 20

Bike: 6x 1k with 1min spin or rest keeping all intervals within 2-3sec of fastest.

20miles @ 85% of 20mile TT pace

Swim: 400m Time Trial

November 14 through 20

Bike: 6x 1k with 1min spin or rest keeping all intervals within 2-3sec of fastest.

20miles @ 85% of 20mile TT pace

Swim: 400m Time Trial

November 7 through 13

Bike: 20mile Time Trial

9x 1min on/1min off. Record distance each interval.

Swim: 6x 1min on/1min off. Record distance each interval.

November 7 through 13

Bike: 20mile Time Trial

9x 1min on/1min off. Record distance each interval.

Swim: 6x 1min on/1min off. Record distance each interval.

November 7 through 13

Bike: 20mile Time Trial

9x 1min on/1min off. Record distance each interval.

Swim: 6x 1min on/1min off. Record distance each interval.

November 7 through 13

Bike: 20mile Time Trial

9x 1min on/1min off. Record distance each interval.

Swim: 6x 1min on/1min off. Record distance each interval.

November 7 through 13

Bike: 20mile Time Trial

9x 1min on/1min off. Record distance each interval.

Swim: 6x 1min on/1min off. Record distance each interval.

November 7 through 13

Bike: 20mile Time Trial

9x 1min on/1min off. Record distance each interval.

Swim: 6x 1min on/1min off. Record distance each interval.

Week of November 7 through 13

Bike: 20mile Time Trial

9x 1min on/1min off. Record distance each interval.

Swim: 6x 1min on/1min off. Record distance each interval.

Week of October 31 through November 6

Bike: 30minutes cover as much distance as possible. Record total distance.

Bike: 3x5miles with 2mile active recovery time between. Record distance for all 3 intervals.

Swim: 4x250m with 3x the time it takes to complete each 250m for recovery. Record times for each interval.
scheduled

Week of October 31 through November 6

Bike: 30minutes cover as much distance as possible. Record total distance.

Bike: 3x5miles with 2mile active recovery time between. Record distance for all 3 intervals.

Swim: 4x250m with 3x the time it takes to complete each 250m for recovery. Record times for each interval.
scheduled

Week of October 31 through November 6

Bike: 30minutes cover as much distance as possible. Record total distance.

Bike: 3x5miles with 2mile active recovery time between. Record distance for all 3 intervals.

Swim: 4x250m with 3x the time it takes to complete each 250m for recovery. Record times for each interval.
scheduled

Week of October 31 through November 6

Bike: 30minutes cover as much distance as possible. Record total distance.





Bike: 3x5miles with 2mile active recovery time between. Record distance for all 3 intervals.





Swim: 4x250m with 3x the time it takes to complete each 250m for recovery. Record times for each interval.
scheduled

Week of October 31 through November 6

Bike: 30minutes cover as much distance as possible. Record total distance.

Bike: 3x5miles with 2mile active recovery time between. Record distance for all 3 intervals.

Swim: 4x250m with 3x the time it takes to complete each 250m for recovery. Record times for each interval.
scheduled

Week of October 31 through November 6

Bike: 30minutes cover as much distance as possible. Record total distance.

Bike: 3x5miles with 2mile active recovery time between. Record distance for all 3 intervals.

Swim: 4x250m with 3x the time it takes to complete each 250m for recovery. Record times for each interval.
scheduled

Week of October 31 through November 6

Bike: 30minutes cover as much distance as possible. Record total distance.

Bike: 3x5miles with 2mile active recovery time between. Record distance for all 3 intervals.

Swim: 4x250m with 3x the time it takes to complete each 250m for recovery. Record times for each interval.

Week of October 24 through 30

Bike: 10mi total with first 5mi at 85%, last 5mi at 90%. Record total time.

4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.

Swim: 3x 250m max effort with complete recovery. Record time for each effort.

Week of October 24 through 30

Bike: 10mi total with first 5mi at 85%, last 5mi at 90%. Record total time.

4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.

Swim: 3x 250m max effort with complete recovery. Record time for each effort.

Week of October 24 through 30

Bike: 10mi total with first 5mi at 85%, last 5mi at 90%. Record total time.

4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.

Swim: 3x 250m max effort with complete recovery. Record time for each effort.

Week of October 24 through 30

Bike: 10mi total with first 5mi at 85%, last 5mi at 90%. Record total time.

4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.

Swim: 3x 250m max effort with complete recovery. Record time for each effort.

Week of October 24 through 30

Bike: 10mi total with first 5mi at 85%, last 5mi at 90%. Record total time.

4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.

Swim: 3x 250m max effort with complete recovery. Record time for each effort.

Week of October 24 through 30

Bike: 10mi total with first 5mi at 85%, last 5mi at 90%. Record total time.

4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.

Swim: 3x 250m max effort with complete recovery. Record time for each effort.

Week of October 24 through 30

Bike: 10mi total with first 5mi at 85%, last 5mi at 90%. Record total time.

4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.

Swim: 3x 250m max effort with complete recovery. Record time for each effort.

Week of October 17 through 23

Bike: 5 x 1mile max effort with 800m active recovery. Record Mile times.

Max effort 8x 1min on/1min off. Record total distance.

Swim: Time Trial 500m

Week of October 17 through 23

Bike: 5 x 1mile max effort with 800m active recovery. Record Mile times.

Max effort 8x 1min on/1min off. Record total distance.

Swim: Time Trial 500m

Week of October 17 through 23

Bike: 5 x 1mile max effort with 800m active recovery. Record Mile times.

Max effort 8x 1min on/1min off. Record total distance.

Swim: Time Trial 500m

Weekof October 17 vthrough 23

Bike: 5 x 1mile max effort with 800m active recovery. Record Mile times.

Max effort 8x 1min on/1min off. Record total distance.

Swim: Time Trial 500m

Week of October 17 through 23

Bike: 5 x 1mile max effort with 800m active recovery. Record Mile times.

Max effort 8x 1min on/1min off. Record total distance.

Swim: Time Trial 500m

Week of October 17 through 23

Bike: 5 x 1mile max effort with 800m active recovery. Record Mile times.

Max effort 8x 1min on/1min off. Record total distance.

Swim: Time Trial 500m

Week of October 17 through 23

Bike: 5 x 1mile max effort with 800m active recovery. Record Mile times.

Max effort 8x 1min on/1min off. Record total distance.

Swim: Time Trial 500m

Week of October 10 through 16

Bike: In 30minutes cover as much distance as possible. Record distance and how you felt.

6x1mi repeats with 2minutes recovery between. Record time of each interval.


Swim: Tempo- Swim 750m at 80%. Record time and how you felt.

Week of October 10 through 16

Bike: In 30minutes cover as much distance as possible. Record distance and how you felt.

6x1mi repeats with 2minutes recovery between. Record time of each interval.


Swim: Tempo- Swim 750m at 80%. Record time and how you felt.

Week fo October 10 through 16

Bike: In 30minutes cover as much distance as possible. Record distance and how you felt.

6x1mi repeats with 2minutes recovery between. Record time of each interval.


Swim: Tempo- Swim 750m at 80%. Record time and how you felt.

Week of October 10 through 16

Bike: In 30minutes cover as much distance as possible. Record distance and how you felt.

6x1mi repeats with 2minutes recovery between. Record time of each interval.


Swim: Tempo- Swim 750m at 80%. Record time and how you felt.

Week of October 10 through 16

Bike: In 30minutes cover as much distance as possible. Record distance and how you felt.

6x1mi repeats with 2minutes recovery between. Record time of each interval.


Swim: Tempo- Swim 750m at 80%. Record time and how you felt.

Week of October 10 through 16

Bike: In 30minutes cover as much distance as possible. Record distance and how you felt.

6x1mi repeats with 2minutes recovery between. Record time of each interval.


Swim: Tempo- Swim 750m at 80%. Record time and how you felt.

Week of October 10 through 16

Bike: In 30minutes cover as much distance as possible. Record distance and how you felt.

6x1mi repeats with 2minutes recovery between. Record time of each interval.


Swim: Tempo- Swim 750m at 80%. Record time and how you felt.

Week of October 3 through 9

Bike: 15k Time Trial

Tabata Bike- 8x 20sec on/10sec off( recovery pace during off time). All out efforts!


Swim: 10x 50m with 5x recovery (your 50m time x5 = recovery time)

Week of October 3 through 9

Bike: 15k Time Trial

Tabata Bike- 8x 20sec on/10sec off( recovery pace during off time). All out efforts!


Swim: 10x 50m with 5x recovery (your 50m time x5 = recovery time)

Week of October 3 through 9

Bike: 15k Time Trial

Tabata Bike- 8x 20sec on/10sec off( recovery pace during off time). All out efforts!


Swim: 10x 50m with 5x recovery (your 50m time x5 = recovery time)

Week of October 3 through 9

Bike: 15k Time Trial

Tabata Bike- 8x 20sec on/10sec off( recovery pace during off time). All out efforts!


Swim: 10x 50m with 5x recovery (your 50m time x5 = recovery time)

Week of October 3 through 9

Bike: 15k Time Trial

Tabata Bike- 8x 20sec on/10sec off( recovery pace during off time). All out efforts!


Swim: 10x 50m with 5x recovery (your 50m time x5 = recovery time)

Week of October 3 through 9

Bike: 15k Time Trial

Tabata Bike- 8x 20sec on/10sec off( recovery pace during off time). All out efforts!


Swim: 10x 50m with 5x recovery (your 50m time x5 = recovery time)

Week of October 3 through 9

Bike: 15k Time Trial

Tabata Bike- 8x 20sec on/10sec off( recovery pace during off time). All out efforts!


Swim: 10x 50m with 5x recovery (your 50m time x5 = recovery time)

Week of September 26 through October 2

Bike: 3x3min intervals with 3min recovery. Hold highest average Watts.

30sec on, 20sec off x8


Swim: 20min at 80-85% with a t-shirt for drag.

Week of September 26 through October 2

Bike: 3x3min intervals with 3min recovery. Hold highest average Watts.

30sec on, 20sec off x8


Swim: 20min at 80-85% with a t-shirt for drag.

Week of September 26 through October 2

Bike: 3x3min intervals with 3min recovery. Hold highest average Watts.

30sec on, 20sec off x8


Swim: 20min at 80-85% with a t-shirt for drag.

Week of September 26 through October 2

Bike: 3x3min intervals with 3min recovery. Hold highest average Watts.

30sec on, 20sec off x8


Swim: 20min at 80-85% with a t-shirt for drag.

Week of September 26 through October 2

Bike: 3x3min intervals with 3min recovery. Hold highest average Watts.

30sec on, 20sec off x8


Swim: 20min at 80-85% with a t-shirt for drag.

Week of September 26 through October 2

Bike: 3x3min intervals with 3min recovery. Hold highest average Watts.

30sec on, 20sec off x8


Swim: 20min at 80-85% with a t-shirt for drag.

Week of September 26 through October 2

Bike: 3x3min intervals with 3min recovery. Hold highest average Watts.

30sec on, 20sec off x8


Swim: 20min at 80-85% with a t-shirt for drag.

Week of September 19 through 25

Swim: Tabata Swim 8x 20sec on, 10sec off

Bike: 24min covering as much distance as possible. Record total distance.

8x30sec with 90sec recovery.

Week of September 19 through 25

Swim: Tabata Swim 8x 20sec on, 10sec off

Bike: 24min covering as much distance as possible. Record total distance.

8x30sec with 90sec recovery.

Week of September 19 through 25

Swim: Tabata Swim 8x 20sec on, 10sec off

Bike: 24min covering as much distance as possible. Record total distance.

8x30sec with 90sec recovery.

Week of September 19 through 25

Swim: Tabata Swim 8x 20sec on, 10sec off

Bike: 24min covering as much distance as possible. Record total distance.

8x30sec with 90sec recovery.

Week of September 19 through 25

Swim: Tabata Swim 8x 20sec on, 10sec off

Bike: 24min covering as much distance as possible. Record total distance.

8x30sec with 90sec recovery.

Week of September 19 through 25

Swim: Tabata Swim 8x 20sec on, 10sec off

Bike: 24min covering as much distance as possible. Record total distance.

8x30sec with 90sec recovery.

Week of September 19 through 25

Swim: Tabata Swim 8x 20sec on, 10sec off

Bike: 24min covering as much distance as possible. Record total distance.

8x30sec with 90sec recovery.

Week of September 12 through 18

Bike: 10mi total - the 1st 5 mi at 85% of max effort, the last 5mi at 95% max effort.

6x1min intervals resting 30sec between.


Swim: 10x50m with 5x the time it takes to complete each 50m for recovery (for example if it takes 30sec you would recover 2min30sec)

Week of September 12 through 18

Bike: 10mi total - the 1st 5 mi at 85% of max effort, the last 5mi at 95% max effort.

6x1min intervals resting 30sec between.


Swim: 10x50m with 5x the time it takes to complete each 50m for recovery (for example if it takes 30sec you would recover 2min30sec)

Week of September 12 through 18

Bike: 10mi total - the 1st 5 mi at 85% of max effort, the last 5mi at 95% max effort.

6x1min intervals resting 30sec between.


Swim: 10x50m with 5x the time it takes to complete each 50m for recovery (for example if it takes 30sec you would recover 2min30sec)

Week of September 12 through 18

Bike: 10mi total - the 1st 5 mi at 85% of max effort, the last 5mi at 95% max effort.

6x1min intervals resting 30sec between.


Swim: 10x50m with 5x the time it takes to complete each 50m for recovery (for example if it takes 30sec you would recover 2min30sec)

Week of September 12 through 18

Bike: 10mi total - the 1st 5 mi at 85% of max effort, the last 5mi at 95% max effort.

6x1min intervals resting 30sec between.


Swim: 10x50m with 5x the time it takes to complete each 50m for recovery (for example if it takes 30sec you would recover 2min30sec)

Week of September 12 through 18

Bike: 10mi total - the 1st 5 mi at 85% of max effort, the last 5mi at 95% max effort.

6x1min intervals resting 30sec between.


Swim: 10x50m with 5x the time it takes to complete each 50m for recovery (for example if it takes 30sec you would recover 2min30sec)

Week of September 12 through 18

Bike: 10mi total - the 1st 5 mi at 85% of max effort, the last 5mi at 95% max effort.

6x1min intervals resting 30sec between.


Swim: 10x50m with 5x the time it takes to complete each 50m for recovery (for example if it takes 30sec you would recover 2min30sec)

Week of September 5 through 11

Bike: 3x4miles without a deviation greater than 45sec from best. Rest 3minutes between.

In 10minutes cover as much distance as possible.

Swim: Tabata Swim- 20sec on/10sec off x8 rounds. Record your total distance.

400m Time Trial

If you're only able to perform 1 swim workout this week do the Time Trial this week.

Week of September 5 through 11

Bike: 3x4miles without a deviation greater than 45sec from best. Rest 3minutes between.

In 10minutes cover as much distance as possible.

Swim: Tabata Swim- 20sec on/10sec off x8 rounds. Record your total distance.

400m Time Trial

If you're only able to perform 1 swim workout this week do the Time Trial this week.

Week of September 5 through 11

Bike: 3x4miles without a deviation greater than 45sec from best. Rest 3minutes between.

In 10minutes cover as much distance as possible.

Swim: Tabata Swim- 20sec on/10sec off x8 rounds. Record your total distance.

400m Time Trial

If you're only able to perform 1 swim workout this week do the Time Trial this week.

Week of September 5 through 11

Bike: 3x4miles without a deviation greater than 45sec from best. Rest 3minutes between.

In 10minutes cover as much distance as possible.

Swim: Tabata Swim- 20sec on/10sec off x8 rounds. Record your total distance.

400m Time Trial

If you're only able to perform 1 swim workout this week do the Time Trial this week.

Week of September 5 through 11

Bike: 3x4miles without a deviation greater than 45sec from best. Rest 3minutes between.

In 10minutes cover as much distance as possible.

Swim: Tabata Swim- 20sec on/10sec off x8 rounds. Record your total distance.

400m Time Trial

If you're only able to perform 1 swim workout this week do the Time Trial this week.

Week of September 5 through 11

Bike: 3x4miles without a deviation greater than 45sec from best. Rest 3minutes between.

In 10minutes cover as much distance as possible.

Swim: Tabata Swim- 20sec on/10sec off x8 rounds. Record your total distance.

400m Time Trial

If you're only able to perform 1 swim workout this week do the Time Trial this week.

Week of September 5 though 11

Bike: 3x4miles without a deviation greater than 45sec from best. Rest 3minutes between.

In 10minutes cover as much distance as possible.

Swim: Tabata Swim- 20sec on/10sec off x8 rounds. Record your total distance.

400m Time Trial

If you're only able to perform 1 swim workout this week do the Time Trial this week.

Week of August 29 through September 4

Swim: 2x4min covering as much distance as possible. Rest 2 minutes between.
3x 2min on/1min off covering as much distance as possible.

Bike: 4x1mi hill repeats with fastest possible pace and no more than 1 min deviation per
repeat. Recover 2min between.
Sprint/Recover: 3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec
off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off). Begin next round
following 10sec off.

Be sure to blog your outcomes so I can see your progress!

Week fo August 29 through September 4

Swim: 2x4min covering as much distance as possible. Rest 2 minutes between.
3x 2min on/1min off covering as much distance as possible.

Bike: 4x1mi hill repeats with fastest possible pace and no more than 1 min deviation per
repeat. Recover 2min between.
Sprint/Recover: 3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec
off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off). Begin next round
following 10sec off.

Be sure to blog your outcomes so I can see your progress!

Week of August 29 through September 4

Swim: 2x4min covering as much distance as possible. Rest 2 minutes between.
3x 2min on/1min off covering as much distance as possible.

Bike: 4x1mi hill repeats with fastest possible pace and no more than 1 min deviation per
repeat. Recover 2min between.
Sprint/Recover: 3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec
off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off). Begin next round
following 10sec off.

Be sure to blog your outcomes so I can see your progress!

Week of August 29 through September 4

Swim: 2x4min covering as much distance as possible. Rest 2 minutes between.
3x 2min on/1min off covering as much distance as possible.

Bike: 4x1mi hill repeats with fastest possible pace and no more than 1 min deviation per
repeat. Recover 2min between.
Sprint/Recover: 3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec
off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off). Begin next round
following 10sec off.

Be sure to blog your outcomes so I can see your progress!

Week of August 29 through September 4

Swim: 2x4min covering as much distance as possible. Rest 2 minutes between.
3x 2min on/1min off covering as much distance as possible.

Bike: 4x1mi hill repeats with fastest possible pace and no more than 1 min deviation per
repeat. Recover 2min between.
Sprint/Recover: 3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec
off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off). Begin next round
following 10sec off.

Be sure to blog your outcomes so I can see your progress!

Week of August 29 through September 4

Swim: 2x4min covering as much distance as possible. Rest 2 minutes between.
3x 2min on/1min off covering as much distance as possible.

Bike: 4x1mi hill repeats with fastest possible pace and no more than 1 min deviation per
repeat. Recover 2min between.
Sprint/Recover: 3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec
off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off). Begin next round
following 10sec off.

Be sure to blog your outcomes so I can see your progress!

Week of August 29 through September 4

Swim: 2x4min covering as much distance as possible. Rest 2 minutes between.
3x 2min on/1min off covering as much distance as possible.

Bike: 4x1mi hill repeats with fastest possible pace and no more than 1 min deviation per
repeat. Recover 2min between.
Sprint/Recover: 3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec
off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off). Begin next round
following 10sec off.

Be sure to blog your outcomes so I can see your progress!

Week of August 22, 2011 through August 28, 2011

Bike: 12minutes covering as much distance as possible.

Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.

Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.

Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.

Week of August 22, 2011 through August 28, 2011

Bike: 12minutes covering as much distance as possible.

Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.

Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.

Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.

Week of August 22, 2011 through August 28, 2011

Bike: 12minutes covering as much distance as possible.

Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.

Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.

Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.

Week of August 22, 2011 through August 28, 2011

Bike: 12minutes covering as much distance as possible.

Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.

Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.

Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.

Week of August 22, 2011 through August 28, 2011

Bike: 12minutes covering as much distance as possible.

Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.

Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.

Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.

Week of August 22, 2011 through August 28, 2011

Bike: 12minutes covering as much distance as possible.

Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.

Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.

Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.

Week of August 22, 2011 through August 28, 2011

Bike: 12minutes covering as much distance as possible.

Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.

Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.

Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.

Week of August 22, 2011 through August 28, 2011

Bike: 12minutes covering as much distance as possible.

Bike: 4x3min intervals with 1min45sec recovery between rounds. Hold max distance possible for each 3min round.

Swim: 5x100m holding fastest pace possible without slowing more than 3-5sec per fastest 100m. 1min recoveries.

Perform one each day of these on the 3 days that work best in your schedule. If they are to be done on class days please complete them 3+ hours before or after CFDC class.

Sunday 6-26-11

Tempo / TT Day 2 Week 1

Choose ONE of the Following Sports:

Swim: 500 TT (SS Sun, 3S Off)

Bike: 10M T/TT (SS Sun, 3S Tempo 90% Sun)

Run: 5k T/TT (SS Sun, 3S TT Sat)

Saturday 6-25-11

3+ Hours Before or After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim: 500 TT (SS Sun, 3S Off)

Bike: 10M T/TT (SS Sun, 3S Tempo 90% Sun)

Run: 5k T/TT (SS Sun, 3S TT Sat)

Friday 6-24-11

3+ Hours Before or After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim: 2 – 5 x 200 w/ 90sec rest (SS Thurs, 3S Fri)

Bike: 2 – 6 x 2M w/ 2 min spin/rest between (SS Friday, 3S Sun or T/TT)

Run: 2 – 5 x 800m w/ 3 min rest (SS Thurs, 3S Sat or T/TT)

Thursday 6-23-11

Long Intervals Day 1 Week 1

3+ Hours Before or After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim: 2 – 5 x 200 w/ 90sec rest (SS Thurs, 3S Friday)

Bike: 2 – 6 x 2M w/ 2 min spin/rest between (SS Friday, 3S Sun or T/TT)

Run: 2 – 5 x 800m w/ 3 min rest (SS Thurs, 3S Sat or T/TT)

Wednesday 6-22-11

Mid Week 1

3+ Hours Before or After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim: 10-20 x 50 on 1 min (SS Tues, 3S Mon)

Bike: 10-15 x 1/4M on 1 min (SS Tues, 3S Wed)

Run: 6-12 x 200m w/ 2 min rest between (SS Tues, 3S Tues)

Tuesday 6-21-11

Short Intervals Day 2 Week 1

3+ Hours Before or After CFDC 0r CFE Strength & Conditioning WOD / Or Move to Another Day

Choose ONE of the Following Sports:

Swim: 10-20 x 50 on 1 min (SS Tues, 3S Mon)

Bike: 10-15 x 1/4M on 1 min (SS Tues, 3S Wed)

Run: 6-12 x 200m w/ 2 min rest between (SS & 3S Tues)

Monday 6-20-11

Some changes in format! Be aware of the notation for SS (single sport) and 3S (3 sport) workout days!

3+ Hours Before or After CFDC or CFE Strength & Conditioning WOD / Or Move to Another Day

Choose ONE of the Following Sports: SS: Do this Tuesday prior to CrossFit. 3S: Swim-Mon, Run Tues, Bike-Wed (or similar variation)

Swim: 10-20 x 50 on 1 min (SS Tues, 3S Mon)

Bike: 10-15 x 1/4M on 1 min (SS Tues, 3S Wed)

Run: 6-12 x 200m w/ 2 min rest between (SS & 3S Tues)

Sunday 6-19-11

Time Trial T 1

CFE Strength and Conditioning Rest Day

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

9 Minute All out Effort

Cover as much Distance as Possible.

Saturday 6-18-11

Hill Repeats

3+ Hours After CFDC or CFE Strength & Conditioning 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 1 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: 4 x 1/2 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.

Friday 6-17-11

Rest Day

Do CFDC or CFE Strength & Conditioning WOD

Thursday 6-16-11

Tabata

3+ Hours After CFDC or CFE Strength & Conditioning WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 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 20:10×8

Wednesday 6-15-11

Tempo 80-85% RPE 15-17

CFDC or CFE Strength and Conditioning Rest Day

Choose ONE of the following sports:

80-85% RPE 15-17. Choose distance based on your event.

Swim: SC: 10min , LC:15min , U: 20min

Bike: SC: 60min , LC: 75min, U: 90min

Run: SC: 25min , LC: 60min , U: 75min

C2: SC: 15min, LC: 20min , U: 25min

Tuesday 6-14-11

3x7min

3+ Hours After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

3×7 min intervals w/3min recovery between rounds.

Keep each interval as consistent as possible holding the highest pace you can on each of the 7 min rounds.

Monday 6-13-11

Rest Day

Do CFDC or CFE Strength & Conditioning WOD or CrossFit Main Site WOD

Sunday 6-12-11

“Peterson’s Ghost”

3+ Hours After CFE Strength & Conditioning WOD

Run WOD Only.

Run:2 x 1 mile rest 3 min between intervals, 2 x 800 rest 2 min between intervals, 2 x 400m rest 90 sec between intervals, Rest 3-5 min, 1 mile TT rest 3 min, 2 x 800 holding 1 mile TT pace -5 sec pace per mile rest 2 min, 2 x 400m holding 1 mile TT pace -10 sec pace per mile .

Saturday 6-11-11

Time Trial T 10

CFDC or CFE Strength and Conditioning Rest Day

Choose ONE sport and do the following for your distance:

Swim: 15min

Bike: 35min

Run: 35min

C2: 15min

Friday 6-10-11

10x30sec Hill Sprints

3+ Hours After CFDC or 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”

Thursday 6-9-11

Rest Day

Do CFDC or CFE Strength & Conditioning WOD

Wednesday 6-8-11

90sec Ladder

3+ Hours After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

All Out Efforts.

90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off, 90 sec on.

Tuesday 6-7-11

Tempo 85-95%

CFDC or CFE Strength & Conditioning Rest Day

Choose ONE of the following sports:

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Monday 6-6-11

5x Intervals

3+ Hours After CFDC or CFE Strength & Conditioning 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

Sunday June 5, 2011

Rest Day

Do CFDC or CFE Strength & Conditioning WOD

Saturday June 4, 2011

6x2min

3+ Hours After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the following sports

Swim, Bike, Run C2

2 min on 1 minute off x 6

Cover as much distance as possible on each interval.

Friday June 3, 2011

Time Trial D 1

CFDC or CFE Strength & Conditioning Rest Day

Choose ONE of The Following Sports

Swim: 400m TT

Bike: 8 mile TT

Run: 1.5 mile TT

C2: 2k TT

Thursday June 2, 2011

Heavy Tosh

3+ Hours After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Use a Weighted Vest Or Ruck.

Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)

Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 mile)

Run: 20lbs vest 3x( 200m + 400m+ 600m)

C2: 20lbs vest 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Wednesday June 1, 2011

Rest Day

Do CFDC or CFE Strength & Conditioning WOD

Tuesday May 31, 2011

2x10min + 2x2min

3+ Hours After CFDC or CFE Strength & Conditioning WOD

Chose ONE of The Following Sports:

Swim,Bike, Run, C2

2x10min, Rest 5min Between intervals

Then

2x2min, Rest 1min Between intervals

Hold distances/speeds or watts as consistent as possible on each interval.

Monday May 30, 2011

Tempo 80-85% RPE 15-17

CFDC or CFE Strength and Conditioning Rest Day

Choose ONE of the following Sports:

Swim: 20min, add T-shirt for drag.

Bike: 30min Hill Climb, 4-8% ave Grade.

Run: 25min Hill Climb, 4-8% ave Grade.

C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above body weight.

Sunday May 29, 2011

6-4 Intervals

3+ Hours After CFDC or 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.

Saturday May 28, 2011

Rest Day

Do CFDC or CFE Strength & Conditioning WOD

Caveman Crawl and The Patriot Games

The Caveman Crawl in Bridgeport is a 5k Adventure Race which offers over 40 obstacles and sounds like a ton of fun. It's scheduled to take place June 18, 2011. We do have some CFDC members interested in participating, check out this race! http://www.cavemancrawl.com/Home.html For an adventure race the following weekend if you're not able to make the Caveman Crawl check out The Patriot Challenge in Sanger on June 25, 2011 http://thepatriotgames.com/main/

Friday May 27, 2011

1min Ladder

3+ Hours After CFDC or CFE Strength & Conditioning 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.

Thursday May 26, 2011

Time Trial D 9

CFDC or CFE Strength and Conditioning Rest Day

Choose ONE of The Following Sports…

Swim: SC & LC: 500m TT, U: 1000mTT

Bike: SC: 12mile TT, LC: 25mile TT, U: 30mile TT

Run: SC: 5k, LC: 10k or 10mile TT (choice) U: 13.1mile TT

C2: 8k TT

Wednesday May 25, 2011

Tabata

3+ Hours After CFDC or CFE Strength & Conditioning WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 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 20:10×8

Tuesday May 24, 2011

Rest Day

Do CFDC or CFE Strength & Conditioning WOD

Monday May 23, 2011

3x3min

3+ Hours After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

3×3 min intervals w/3min recovery between intervals

Objective is to hold the Highest AVE. pace for Run and Swim: Bike and C2, Highest AVE. Watts

Sunday May 22, 2011

Tempo 85% RPE 16

CFDC or CFE Strength and 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

Saturday May 21, 2011

2x Intervals

3+ Hours After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following sports:

Swim: 2×8 min, Rest 2 min Between intervals

Bike: 2×15 min, Rest 2 min Between intervals

Run: 2x12min, Rest 2 min Between intervals

C2: 2x8min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals

Friday May 20, 2011

Rest Day

Do CFDC or CFE Strength & Conditioning WOD

Thursday May 19, 2011

10x Intervals 5x Rest

3+ Hours After CFDC or CFE Strength & Conditioning WOD

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Wednesday May 18, 2011

Weighted Hill Time Trial

CFDC or CFE Strength and Conditioning Rest Day

Choose ONE of The Following Sports:

Maximal Effort Required.

Swim: 500m, add aT-shirt, parachute or Boots & Utes for drag

Bike: 2 mile hill climb. Remain in the saddle, push as big of a gear as possible. Cadence not to drop below 60 RPM. Incline between 6-12%.

Run: 1 mile hill climb. Incline between 6-12%. Add 10-20lb weighted vest.

C2: 1500m. Damper setting between 8-10

Tuesday May 17, 2011

3+ Hours After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

4×5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds.

Monday, May 16, 2011

Rest day.
Do CFDC or CFE Strength & Conditioning WOD.

Sunday May 15, 2011

3+ Hours After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the following sports

Swim, Bike, Run C2

Goal is to use maximum effort for 2 min interval.

2 min on 1 minute off x 6

Cover as much distance as possible on each interval.

Muddy Outlaw

We have a few members of CFDC planning to compete in this muddy fun 5k, check it out!! http://www.muddyoutlaw.com/events.html

Saturday May 14, 2011

CFDC or CFE Strength & Conditioning Rest Day

Choose ONE of the following sports:

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Saturday May 14, 2011

CFDC or CFE Strength & Conditioning Rest Day

Choose ONE of the following sports:

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Friday May 13, 2011

3+ Hours Before CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following Sports

Swim: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats. LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between Repeats U:3x700m Repeats hold within 60-90sec, Rest 1-2min Between Repeats

Bike:SC:3×5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats/ LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Between Repeats / U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats

Run: SC: 3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats/ LC:2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats/ U:3x5k repeats, hold Repeats within 2-3min, Rest 5-15min Between Repeats.

C2:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/ LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats

“Best Pace Possible”

Wednesday May 11, 2011

3+ Hours After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)

Bike: 3x( 1/2mile + 1 mile+ 2 mile)

Run: 3x( 200m + 400m+ 600m)

C2: 3x( 250m +500m+ 750m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Tuesday May 10, 2011

CFE Strength and Conditioning Rest Day

Choose ONE of the following sports:

Cover as much distance as possible:

Swim:12min

Bike:24min

Run:20min

C2:12min

Monday May 9, 2011

3+ Hours After CFDC WOD or CFE Strength & Conditioning WOD

Chose ONE of The Following Sports:

All sports do: 30:20 x 10 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 30:20×10

Saturday, March 5th:Endurance WOD

Choose ONE of the following sports:

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Friday, March 4th: Endurance WOD

Swim, Bike, Run, C2

Sprint/Recover:  3 rounds of:

(20sec/60sec, 20sec/50sec, 20sec/40sec, 20sec/30sec, 20sec/20sec, 20sec/10sec) Start next round after 10 sec rest…

Thursday, March 3rd: Endurance 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.

Wednesday, March 2: Endurance WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.

All out maximal efforts!

Tuesday, March 1: Endurance WOD

Choose ONE sport and do the following for your distance:

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

Monday, Feb 28: Endurance Workout

Chose ONE of The Following Sports:

All sports do: 30:60 x 10 rounds, 30 seconds on 60 seconds off, all out efforts!

Swim: Use pool or open water

Bike:  Use an 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 30:60×10

Thursday, February 24: Endurance Workout

Choose ONE of the following sports:

Swim: 3 x 300m without deviating more then 5 seconds from best 300. recover 1 min between intervals

Bike: SC: 3 x 4 miles without deviating more than 45sec from best 4 mile, recover 1 min LC: 3 x 6 miles without deviating more than 1min from best 6 mile., recover 2 min. U: 3 x 10 mile without deviating more than 1min 30sec from best 10 mile recover 5 min

Run: SC: 3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min. LC: 3 x 2 mile without deviating more then 20 sec than best 2 mile, recover 4 min. U: 3 x 5k without deviating more than 2 min from best 5k, recover 5 – 10 minutes

C2: SC: 3 x 600m without deviating more than 5sec then best 600m, recover 1 min. LC: 3 x 1000m without deviating more then 10 sec than best 1000m, recover 2 min. U: 4 x 1250m without deviating more than 20 sec from best 12450m, recover 3min

Wednesday, February 23: Endurance Workout

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.

Tuesday, February 22: Daily Endurance WOD

Perform 3+ hours after CFDC strength and conditioning WOD

Pick one sport and perform the following:

Swim: 600m
Bike: 12 miles
Run: 5k
C2: 4000m

Monday, February 21st: Endurance WOD

Sorry for the late post, I got too busy during open gym today.

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 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 20:10×8

Friday, February 18th: Daily Workout

Perform 3+ hours after CFDC WOD

Choose one sport and perform all out efforts with rest

5/2:30; 4:00/2:00; 3:00/1:30; 2:00/1:00/1:00/:30

How are you doing on your POSE drills?


Post distances and thoughts to comments.

Thursday, February 17th: Daily Workout

IM time trial 

Cover as much ground as possible in time

Swim 10:00

Bike 45:00

Run 30:00

Post distance in comments.

Tuesday, Ferbruary 15: Daily Workout

Single sport rest day; IM Time Trial

Pick one of the following, covering as much ground as you can.

Swim 10:00

Bike 45:00

Run 30:00

Post distances to comments.

 

How are your POSE running drills coming along?

Monday, February 14th: Daily Workout

Perform 3+ hours after CFDC strength and conditioning wod

Run

1k at 85% tempo (work on pose), rest 3:00 x 5

Friday, February 11: Daily Workout

Perform 3 hours after CFDC strength and condition workout.

Pick one sport and perform the following (All Out Efforts!)

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 results to comments.

Thursday, February 10: Daily Workout

Rest day for every athlete.

Below is a good mobility wod to do today.

Wednesday, February 9: Daily Workout

Perform 3 hours after CFDC WOD

Pick one sport and cover as much ground as possible at 85%

Run: 15 minutes
Bike: 30 minutes
Swim: 8 minutes
Rowing: 12 minutes

Tuesday, February 8: Daily Workout

Skill work:

Perform 3 of the homework drills for POSE running

Single sport rest day

Triathletes and IM perform one of the following TT:

Swim 800m

Bike 20 miles

Run 7K

Post results to comments.

Monday, February 7: Daily Workout

Pick one sport hold each interval within 3-4 seconds. If you do not, you receive a foul. All fouls to be performed after the whole workout is complete.

Swim: 100m x 5, rest equal time

Run: 400m x 4, rest equal time

Bike: 1 mile x 4 rest equal time

Row: 500m x 4 rest equal time

Foul = 3 consecutive minutes in the bottom of a squat.

Post sport, distance and time to comments.

Thursday, February 3: Daily Workout

Strength rest day.

Choose one of the follow sports:

C2 rower: 200 Calories
Treadmill: Max distance in 18:00
Bike: Hold a 105-110 cadence for as long as possible (20:00 limit)

Post times, distances and sport chosen. 

Wednesday, February 2: Daily Workout

Perform 3+ hours after CFDC WOD

Pick one sport: run, bike, swim, row

2 rounds of:

5:00 on; 2:00 off

immediately followed by

5 rounds of"

1:00 on; :30 off

Hold maximal distance possible on each of the set intervals.

Tuesday, February 1st: Daily Workout

Strength rest day.

Choose one of the follow sports:

Time Trial = 100% effort

Sport/SC/LC/Tri-Utlra

Bike 5 mile 10k/20k

Run 1 mile/5k/10k

Swim 600m/900m/1,500m

Post times, distances and sport chosen. 

January 31, Daily Endurance WOD: (15x15) x 5

Perform 3+ hours after regular CFDC WOD

Chose ONE of The Following Sports:

Swim, Bike, Run, C2

3 Sets of:

15sec on 15 sec off for 5min

Recover 3 min Between sets.

Maintain high cadence/Turnover. Bike, cadence of 115+

Post times/distances in comments as well as answer the following questions, What race are you training for? What are your goals for that specific race?