This Week’s WODs
*Cycle T/Week 2 of 12*
Short Interval (Mon 5:30pm): “Enough”
500m at 1-mile PR pace
400m at 1-mile PR pace
300m at 1-mile PR pace
Rest 3:00 between all reps
WOD Notes: Stick to those mile-PR paces, because this one is all about the sprints. The sprints should be all-out efforts, for the entire distance. Manage your rest time wisely–stay upright, keep moving, and stretch.
Methodology: VO2 Max Total Distance: 1650m Scoring: WOD is for total time
Long Interval (Thurs 5:30pm): “Popsicles”
Part 1: 3 x 600m, rest 1:30 between reps
Part 2: 3 x 200m, rest 1:30 between reps
Part 3: 3 x 500m, rest 1:30 between reps
Part 4: 3 x 200m, rest 1:30 between reps
WOD Pacing: 600m=4 seconds/100m slower than your 1-mile PR pace; 200m=8 seconds/100m slower than your 400m PR pace; 500m=2 seconds/100m slower than your 1-mile PR pace; 200m=4 seconds/100m slower than your 400m PR pace
EXAMPLE: 1-mile PR 8:00 400m PR 1:30
600=2:58 + 24 seconds= 3:22 200=45 sec + 16 seconds=1:01 500=2:29 + 10 seconds=2:39 200=45 secs + 8 seconds=53 sec
WOD Notes: PLEASE figure your paces BEFORE class! And bring your watches!! Or NO popsicles!!! 🙂
Methodology: Lactate Threshold Total Distance: 4500m Scoring: Time each rep, for each part, separately (i.e. 600m x 3 scores, 200m x 3 scores, etc.). You’ll end up with a total time for each distance (parts 1-4).
Stay tuned for details on our CFE 1/2 day summer workshop…hosted by your coaches!! 🙂
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