Feb 16 2009 Workouts of the Week

Steve's Workout of the Week

3 rounds for time of:

BIKE as far as you can in 3 minutes ( or highest average power for 3
minutes )

21 burpees ( full pushup with chest and thighs to ground - heels must
contact the floor before jumping - must jump and clap overhead while
in the air )

RUN 400m for time (if on treadmill 1% grade)

Peter's Workout of the Week

WU: 15-30min depending on length of training session.
- include 3-5x 30sec spinups to max cadence (2-3min b/w )
- hr / effort in endurance for duration (easy gear for RPM work)

Main WO:
- Complete 10 x 2min 'endurance hill climbs' riding at 75-85RPM (2 gears harder) but with endurance effort / hr.
- recovery to be 3-5 min between at 90+ RPM

- For a neat more 'real' workout ... use natural hills outside but stay in the saddle with same rpm guidelines OR inside use TV commercials as your hills.

CD: Finish time endurance including 3-5x 2min @ 110+RPM / 2min normal cadence b/w

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