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
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.
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 .
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
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”
