For athletes who need more than normal programming.
if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.
1. Conditioning
Run 30 minutes at 80% of MaxHR
or
Row,Ski or Bike at 80% of FTP**
or
FTP TEST (20min)
--THEN--
AMRAP 9 of:
9 KBS, 24/16kg
9 Burpees
9 KBS, 24/16kg
9 Box Jumps, 60/50kg
rest 10 minutes
--THEN--
Run 15 minutes at 80% of MaxHR
If you choose Row/Ski or Bike at 80% of FTP**
Use this simple and free calculator to find out your cycling fitness by using your best 20min average power and your weight. You'll get your W/Kg, estimated threshold power, and ultimately your cycling level with explanation.
2. Strength Accessory
A. 5×10 Close Grip Bench Press
B. 5×10 1-arm Bench Support DB Row (10 reps each side)
C. 5×10 Bench supported Weighted Bridge
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