Tuesday,4-24-12: D Short Intervals Day 2 Week 14

3+ Hours Before or After CFNMB Strength & Conditioning WOD OR Perform S&C Recovery if needed.

Warm up:

30min spin

-include 3 x 10:10 spin ups on 10 min @75,85,95%

full recovery then,

Bike: 10 x 1:00TT/rest 2:00

Monday, 4-23-12: D Long Intervals Day 1 Week 14

3+ Hours Before or After CFNMB Strength & Conditioning WOD OR Perform S&C Recovery if needed.

Warm up:

30min spin

-include 3 x 10:10 spin ups on 10 min @75,85,95%

full recovery then,

Bike: 10 x 3:00, spin 3:00, hold highest average distance possible across all sets

Tuesday 4-17-12,D Short Intervals: Day 2 week 13

3+ Hours Before or After CFNMB Strength & Conditioning WOD OR Perform S&C Recovery if needed.

Warm up:

30min spin

-include 3 x 10:10 spin ups on 10 min @75,85,95%

full recovery then,

Endurance WOD:

Bike (Tue): 6 x 400m sprints on 1:00, spin 3:00, 4 x 400m sprints on 1:00, spin 2:00, 2 x 400m sprints on 1:00

D Long Intervals: Day 1 Week 13

3+ Hours Before or After CFNMB Strength & Conditioning WOD OR Perform S&C Recovery if needed.

Warm up:

30min spin

-include 3 x 10:10 spin ups on 10 min @75,85,95%

full recovery then,

ENDURANCE WOD:

Bike: 6-9 x (1/2M + 1M + 2M) rest 1:1

D Short Intervals: Day 2 Week 12

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Warm up: 

30min spin

-include 3 x 10:10 spin ups on 10 min @75,85,95%

full recovery then,

Endurance Wod
8 x 20:10 All-Out Efforts


Cool down:
15min easy spin

D Long Intervals: Day 1 Week 12

Warm up: 

30min spin

-include 3 x 10:10 spin ups on 10 min @75,85,95%

full recovery then,

Endurance Wod:

Bike: 10 x 2M, spin 2:00, hold splits within 3-5 seconds

Wednesday, 04-04-12: Short intervals

Warm up: 30min spin

-include 3 x :10sec spin ups on 10 min @75,85,95%

full recovery then,

Short intervals 6-9 x (1/4M + 1/2M + 1M)

-Work:Rest = 1:1.

Tuesday, 04-03-11: Wattage test

Warm up : 30min

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

Wattage test: 7min 

-hold highest possible average