24/06/2013 CrossFit Endurance @ CrossFit Hackney

Posted 24th June 2013 by Josh Schouten

Triathlete:

Day 1: Swim – 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio

Day 2: Bike – 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio

Day 3: Run – 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

Day 4: Swim – 8 x 20sec on : 10sec off, use pool or open water

Day 5 : Bike – 5k @ 85% 20k TT pace

Day 6: Run – 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Runner:

Day 1: 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

Day 2: 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Day 3: 10k TT

Momentum