WOD & WHY

Posted Mon, 26th Jan 2015

Recap of week 1- 4

We had a lot of new people join with various elements of fitness so we did between 1 -3 weeks of base training. Since coming back from holidays I have started to build on the base work everyone did in December. I have started adding in gradient climbs to start working on and replicating hill climbing. We do this at threshold to improve the speed of hill climbing that someone can do. We increase the times that they work for whilst also increasing the gradient percentage to keep the muscles guessing what is happening.

Week 5

We have been working everyone quite hard since coming back from Christmas so we are taking a week to work on everyones cardiovascular systems.Therefore we will be working below threshold but for long periods of time. We will also mix up the cadence to help improve strength and increase speed.We will use harder gears and a lower cadence at around 80% of FTP but speed up the cadence to between 95 & 100RPM's to help with getting used to changing between the two.

WOD 26-1

 

  • 8 mins - warm up - 50% - 75% (5/10 - 7/10 perceived exertion)
  • 2 mins - warm up - 70%
  • 2 mins 20 secs - 70% - 90% x 5 reps
  • 2 mins - recovery - 50%
  • 2 mins - 75%
  • 2 mins 85% - 3 sets
  • 3 mins - 50%
  • 1 min - threshold intervals - 100%
  • 30 secs - recovery - 50% - x 5 sets
  • 2 mins recovery - repeat last step above

 

WOD 27-1

 

  • 2 mins - warm up - 50% - 90rpm
  • 2 mins - warm up - 55%
  • 2 mins - warm up - 60%
  • 2 mins - warm up - 65%
  • 2 mins - warm up - 60%
  • 2 mins - Set 1 - 90% @ 80rpm
  • 1 mins - recovery @100rpm x 5 reps
  • 1 mins - recovery - 50% @90rpm
  • 2 mins - Set 2 - 105% to 90% @95rpm x 5 reps
  • 3 mins - recovery - 50% @90rpm
  • 1 mins - Set 3 - 90% - 105% @95rpm x 5 sets
  • 1 mins - recovery @90rpm
  • 1 mins - Set 4 - 105%
  • 1 mins - recovery - 50%
  • 3 mins recovery - 50%

 

WOD 28-1

Warmup

 

  • 2 mins - 50% - 90rpm
  • 2 mins - 60% - 95rpm
  • 2 mins - 65% - 100rpm
  • 2 mins - 70% - 105rpm
  • 2 mins - 75% - 95rpm

 

Set 1

 

  • 4 mins - 70% - 90% - 80rpm
  • 4 mins - 90% - 70% - 100rpm
  • 2 mins - 70% - 90rpm

 

Set 2 x 6 repeats

  • 30 secs - 120% - 100rpm
  • 1 mins - 50% - 90rpm

Recovery

  • 1 mins - 50% - 90rpm

Set 3 x 2 repeats

  • 1 mins - 90% - 95rpm
  • 1 mins - 50% - 90rpm

WOD 29-1

Warmup

 

  • 5 mins - 50% - 65% - 90rpm
  • 1 mins - 65% - 90rpm
  • 3 mins - 65% - 90rpm

 

Set 1 x 2 repeats

  • 3 mins - 100% - 95rpm
  • 2 mins - 50% - 90rpm

Set 2 x 5 repeats

  • 10 secs - 110%
  • 10 secs - 100%

Set 3 x 3 repeats

  • 4 mins - 85% - 75% - 80rpm
  • 4 mins - 75% - 85% - 95-100rpm

Recover

  • 1 mins - 65% - 90rpm

Set 4 x 4 repeats

  • 1 mins - 80 - 90% - 95rpm

Recovery

  • 4 mins - 50% - 90rpm

Set 5 x 5 repeats

  • 10 secs - 110%
  • 10 secs - 100%

Recover

  • 1 mins - 50% - 90rpm

Set 6 x 3 repeats

  • 1 mins - 90% - 95-100rpm
  • 1 mins - 50% - 90rpm

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