cfdc-endurance: Januray 16 through 22, 2012

Sunday, January 22, 2012

Januray 16 through 22, 2012

Swim: Tempo 1000m total with first 500m @ 85%, last 500m @95% effort

Bike: 4min of 400m sprints on the minute, recover 2min, 2min of 400m sprints on the minute

5min on, 2:30min off, 6min on, 3min off, 7min on, done!

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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