Full Range Endurance Workouts - Week of 3.15.2021

** This week will be a Testing Week to establish your baseline pacing for the coming weeks.  Please track all of your results from this week, and keep them for reference.

Day 1

Bike Erg Average Watt TestThe goal on this test is to establish the average wattage you can hold for two 8 minute efforts.Workout:Set the units to Watts3:00 Spin @warmup pace, gradually increasing pace each minute+4x:30 @85-90 rpm damper 1:30 @90+ rpm damper 1+Rest 2 Minutes+8:00 @max effort damper 3-5Rest 10:00 (stay moving around)8:00 @max effort damper 3-5+3-5 Minute Cool Down rideNotes:- This workout should be max effort on each of the 8 minute intervals.- Choosing a damper will depend on you. Try to find where you can hold 75-80+ rpms between damper 3-5- Record your average wattage at the end of both intervals- Once you have both "scores" get your average over the two and then take 90% of that number. This will be the number you will work off of over the next 8 weeks.Example:Score 1: 250 watt averageScore 2: 240 watt average250+240 = 490490/2 = 245245*.9 =220

Day 2

2K Row Time TrialWarm-up500m @building to a tough pace for last 100m+Rest 30 Seconds+100m @fast100m @easy100m @faster100m @easy100m @fastest+2k for TimeNotes:-The goal for this workout is to row the fastest 2k you can. It should be awful.- Set the rower to count down from 2000m and it will give you a total time and average pace at the end

Day 3

Mixed Modality TestWarm Up:1:00 Echo Bike1:00 Ski1:00 Rowthen...Death By EMOM1: 10/7 Calorie Echo Bike2: 10/7 Calorie Ski3: 10/7 Calorie Row*Increase by one rep on each round until you can no longer complete one of these inside of the minute.