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

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Important Information

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.

Duration of your event

SC = Short Course (2hrs or under)
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

Strength and Conditioning WODS

Lifts are listed as number of sets then reps.

Ex. 3x5, meaning 3 sets of 5 reps.

% percentage of weight will be listed for personal and individual strength programming.

AMRAP= As many Rounds as Possible

CFE Warm Up

RPE Scale

The CFE Military Prescription