28/10/2013 CrossFit Endurance @ CrossFit Hackney

Posted 28th October 2013 by Josh Schouten

Triathlete:

Day 1: Swim – Repeat 25m, on :90sec until form/pace deteriorates

Day 2: Bike – Repeat 800m, on 2:00 until form/pace deteriorates

Day 3: Run – 8 x 20 work :10 Rest, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Day 4: Swim – 800m @ 85% RPE

Day 5 : Bike – 12M @ 85% RPE

Day 6: Run – 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Day 1: 8 x 20 work :10 Rest, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Day 2: Repeat 200m, on :90 until form/pace deteriorates

Day 3: 6M TT