Full Range Endurance Workouts - Week of 5.17.2021

** This week will be a repeat of the initial Testing Week; try to improve on your scores from then!

Day 1

Bike Erg Average Watt Test

The goal on this test is to establish the average wattage you can hold for two 8 minute efforts.

Workout:

Set the units to Watts

3:00 Spin @warmup pace, gradually increasing pace each minute

+

4x

:30 @85-90 rpm damper 1

:30 @90+ rpm damper 1

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Rest 2 Minutes

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8:00 @max effort damper 3-5

Rest 10:00 (stay moving around)

8:00 @max effort damper 3-5

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3-5 Minute Cool Down ride

Notes:- 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 Trial

Warm-up

500m @building to a tough pace for last 100m

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Rest 30 Seconds

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100m @fast

100m @easy

100m @faster

100m @easy

100m @fastest

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2k for Time

Notes:-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 Test

Warm Up:

1:00 Echo Bike

1:00 Ski

1:00 Row

then...

Death By EMOM

1: 10/7 Calorie Echo Bike

2: 10/7 Calorie Ski

3: 10/7 Calorie Row

*Increase by one rep on each round until you can no longer complete one of these inside of the minute.