29/07/2013 CrossFit Endurance @ CrossFit Hackney

Posted 29th July 2013 by Josh Schouten

Triathlete:

Day 1: Swim – Repeat 750m, recover 3:1 until form/pace deteriorates

Day 2: Bike -Repeat 1M, recover 3:1 until form/pace deteriorates

Day 3: Run – Repeat 800m, recover 3:1 until form/pace deteriorates

Day 4: Swim – 1200m TT

Day 5 : Bike – 8 x :20 sec on, :10sec off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Day 6: Run – 10k TT

Day 1: Repeat 800m, recover 3:1 until form/pace deteriorates

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

Day 3: 10k @ 80% 5k TT pace