Wednesday 7/13 Workout: Cardio Endurance Day

Wednesdays are cardio endurance days. Today, we will do a 70 minute workout on the bike (with optional running). We will do some effort shifts on the bike, but stay within our aerobic zone throughout the workout. For those who want to mix it up, when we are at “steady state” bike, you may choose to run instead!


10 minute warmup to steady state pace

6 rounds of 5 minutes build/3 minutes steady state

Build 1,3,5
Pick a gear slightly higher than steady state pace
seated at 80 rpms minute 1+2
seated at 90rpms minutes 3+4
seated at 100rpms minute 5

Build 2,4,6
Pick a gear 3 gears higher than last time
standing at 60 rpms minute 1+2
seated at 70rpms minutes 3+4
seated at 80rpms minute 5

In between each build, you will go back to steady state pace or take an easy run for 3 minutes

New Beginnings! Workout for 7/11/2016

Welcome to a new fitness cycle! We are going to spend the next 2 months improving our strength, endurance, speed and flexibility. We will get together for the local Thursday night “Holyoke Elks” Race at Ashley Reservoir on September 4th followed by a dinner celebration (Place TBD) to celebrate our fitness gains!

Ashley Res

Today, we will have a low impact cardio day paired with heavy lifting. This will help us work our cardiorespiratory fitness while keeping us strong and injury free!

We will run 30 minutes easy at conversational pace in the woods, followed by a lifting circuit:

2 sets of
15 dumbell bench press
15 high row

2 sets of
15 bulgarian split squat
15 v-ups

2 sets of
15 overhead press
15 pullups (OR MAX UNASSISTED)

2 sets of
20 sec plank hold (middle/side/side)

If you would like to record your progress, feel free to use this document!
Monday Record Log