Indoor Conditioning Sessions Week #2

WRRA

WRRA – Off-Season Training Programme

Indoor Conditioning Week #2 (printable version)

 

Please be sure to complete a comprehensive warm up before beginning any ‘moderate’ or ‘hard’ running. At a minimum, your warm up should include:

  • 5min of ‘light’ activity/jogging.
  • Dynamic stretching (calves, hamstrings, quads, glutes and groin)
  • Include any extra stretching as you see fit!

BIKE OPTIONS

1) 20km Time Trial) – Choose your own resistance level.
2) 40min Enduro – Go as far as possible in 40mins. Record your distance
3) Countdown Challenge (30mins)

-5mins @ level 7-10
-5mins @ level 16-20
-4mins @ level 7-10
-4mins @ level 16-20
-3mins @ level 7-10
-3mins @ level 16-20
-2mins @ level 7-10
-2mins @ level 16-20
-1min  @ level 7-10
-1min  @ level 16-20

AIM = MAX DISTANCE
Level 7-10 >120rpm
Level 16-20 >60rpm

ROWING OPTIONS
1) 750calorie Row. Record your time
2) 6km Time Trial. Record your time
3) 2km Challenge. *rest 3mins and repeat (x3). Aim to get within 20secs for all
sets!

TREADMILL OPTIONS
1) 30min distance challenge – run as far as possible in 30mins. Record your distance.
2) 2km Challenge *Complete 2km as fast as you can – rest 3mins and repeat (x3).  Aim to get within 20secs for all sets!

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