I’m sure everyone is out putting his or her Run and Bike Fitness to the test, that is why I designed this workout of the week to be done entirely on you’re biking or while running. This program is entirely based outside and will test your stamina capacity and help you translate some of the things we did in the gym to your sport.
After completing the warm-up we start with a classic Endurance training method, a Fartlek. The Fartlek is a training method that many endurance athletes use to help develop speed and create a stronger lactic threshold. What I have prescribed is a 2:1/work: rest ratio Fartlek. In the 2 minutes of work, athletes should be working hard to cover as much ground as possible, once the 2 minutes is up athletes will go back the same way the came as a recovery pace. By the end of the 12 rounds try to check to see how much total ground you covered in your work rounds. That way you can continue to use this workout to try to measure and improve your total distance each time.
We have most of the athletes that completely the Run and Bike Fitness conditioned for running on flat ground, but the physiological demands of running uphill are vastly different. That’s why I incorporated some hill sprints to finish. You want to pick a hill that will be a challenge to complete within 30 sec with a fairly steep incline. Set yourself a goal for how far up you think you can make it in 30 sec. Each effort should complete at a maximal capacity followed by as much rest as you need. The idea is that you allow yourself to completely recover in order to work at a maximal capacity each round.
Lastly, make some time to do an active recovery to help restore function to the working muscles. The stretches focus on opening the Hip Flexor complex that is easily overworked after these types of sessions.
Give this workout a try on your next run or bike ride and tag Wright Training with the hashtag #trainwrightnow to be a feature on our Instagram and Facebook!
Cheers,
Coach Max
Warm Up
- 3 Rounds
- 20 x Walking Lunges
- 20 x Knee to Chest Hug
- 20 x Toy Solider
TWO MINUTES of easy pace running/biking
12 Rounds
- 2 min Run 85% maximal speed/Bike 90% maximal speed
- 1 min Recovery/Walk or Bike back
Hill Sprint to Finish
- 10 x 30 sec 100% Sprint
- Rest as needed
3 Rounds
- 30-sec Couch Stretch
- 30-sec Couch Stretch Plus OH reach
- 30-sec Downdog to Instep
