Thursday, 10-20-11:B Short Intervals Day 1 Week 8

Strength: Rest Day

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CFNMB Strength & Conditioning WOD: Rest Day

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Endurance:

CFNMB Strength & Conditioning WOD Rest Day

Choose ONE of the following sports:

Max Effort Hill Sprints “At Speed”

Swim (SS Thu, 3S Sat or Tempo): 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 Thu, 3S Sun or TT): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

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

Row (SS Thu): 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 hill sprint at speed.

Post sport and distance or watts to comments.