18/8/2014 CrossFit Endurance @ CrossFit Hackney

Posted 17th August 2014 by Josh Schouten

Triathlete:

Day 1: Swim – : Repeat 1000m, Recover 3:00, until form/pace deteriorates

Day 2: Bike – : Repeat 5k, Recover 3:00, until form/pace deteriorates

Day 3: Run – : Repeat 1M, Recover 3:00, until form/pace deteriorates

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

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

Day 6: Run -: 13.1M TT

Day 1: Repeat 1M, Recover 3:00, until form/pace deteriorates

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

Day 3: 60:00 @ 85% desired race pace