Category Archives: Aerobic Intensity

Tuesday 4/2/2024

Posted on April 3, 2024 by admin

AMRAP 20 min BIke erg 15 cals rest 30 sec *plug it into monitor on intervals with set rest 18+7

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Tuesday – 3/26/2024

Posted on March 27, 2024 by admin

3/26 No warmup machines Every 3:30 x 8 Row 500m @ 1:57-1:59/500m Didn’t write down times from C2 but hit all targets and more on the lower end than the higher end of the marks + Every 3:30 x 8 … Continue reading →

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Tuesday 3/5/2024

Posted on March 6, 2024 by admin

3/5 Hip/knee prep 1-2x through + 5 min echo bike, nasal breathing only + For time @ strong effort 60 cals each (row/ski/bike), rest 1 min 45 cals each (row/ski/bike), rest 1 min 30 cals each (row/ski/bike) 25:50 – stay … Continue reading →

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Tuesday – 2/20/2024

Posted on February 21, 2024 by admin

2/20 Hip/knee prep 1-2x through + 5 min echo bike, nasal breathing only + Every 5 min x 9 3 min window Sets 1/4/7: Bike erg 1k @ 1:55-1:57 into Ski erg cals in remaining time @ 90% effort- 15-16-17 … Continue reading →

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Tuesday 2/13/2024

Posted on February 14, 2024 by admin

2/13 Hip/knee prep 1-2x through + 5 min echo bike, nasal breathing only + Every 4 min x 12 Sets 1-2: Bike erg 1k @ 1:55-1:57/1k 1:55.7 – 1:55.9 Sets 3-4: Ski 500m @ 2:02/500m 2:00.5 – 1:59.3 Sets 5-6: … Continue reading →

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Tuesday 2/6/2024

Posted on February 6, 2024 by admin

2/6 Hip/knee prep (2x through if you have time) Banded TKE x 30/side Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44 30 sec/side half kneeling diagonal stretch Hip rotation windshield wipers x 4-5/side for as much ROM as you … Continue reading →

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Tuesday 1/30/24

Posted on January 30, 2024 by admin

1/30 Hip/knee prep (2x through if you have time)  Banded TKE x 30/side  Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44 30 sec/side half kneeling diagonal stretch  Hip rotation windshield wipers x 4-5/side for as much ROM as you … Continue reading →

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Tuesday – 1/23/2024

Posted on January 23, 2024 by admin

Self Directed Every 2:30 min x 11 sets 2 min window/cap 15 bike erg cals buy in + 11 ski cals 15 bike erg cals buy in + 13 ski cals 15 bike erg cals buy in + 15 ski … Continue reading →

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Tuesday – 12/12/2023

Posted on December 16, 2023 by admin

12/12 A. HSW Pirouette 180 degrees; accumulate 4-6 turns in each direction; rest as needed bw reps the 180 degree turn I feel confident with B. HSW Pirouette; 360 degree turn; accumulate 4-6 turns in each direction; rest as needed … Continue reading →

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Tuesday – 12/5/2023

Posted on December 16, 2023 by admin

12/5 Thorough warmup + Echo bike broken 10 min 4 min on, 2 min rest 3 min on, 90 sec rest 2 min on, 60 sec rest 1 min on *target – 180+ total 201 – I was at 179 … Continue reading →

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