Tuesday, 09-27-11: B Short Intervals Day 2 week 5

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Max Effort Hill Sprints “At Speed”

 

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (SS Tue, 3S Tue): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SS Wed, 3S Wed): 10 x 30 seconds max effort, rest 2:00 between each rep

Row (SS Tue): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice

At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin rep at speed.

Post sport and distance or watts to comments.