Tuesday, 03-19-12:D Long Intervals Day 1 week 11

CFNMB Strength & Conditioning WOD Rest Day

Single-Sport (SS)

Warm up : 30min

-include :10sec spin ups @70-80-95%

full recovery then,

Bike (TUE): 10 x 4:00, spin/rest 3:00, maintain distance covered across all sets

Multi-Sport (3S)

Warm up : 30min

-include :10sec spin ups @70-80-95%


full recovery then,
Bike (SUN or TT): 8 x 5k, 1M spin in between, hold splits within 3-5 seconds

Post sport and times to comments.