10/11/2014 CrossFit Endurance @ CrossFit Hackney

Posted 9th November 2014 by Josh Schouten

Triathlete:

Day 1: Swim – : Repeat 400m, recover 3:00 off until form/pace deteriorates

Day 2: 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 3: Run – : 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 4: Swim -: 1600m TT

Day 5 : Bike -: 25M @ 85%

Day 6: Run -: Repeat 1M, recover 3:00 until form/pace deteriorates

Day 1: 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 2: Repeat 1M, recover 3:00 until form/pace deteriorates

Day 3: 10M TT