Category Archives: Machine Intensity

Wednesday 10/30/2024

Posted on November 6, 2024 by admin

10/30 Row 5 min @ 22 s/min with display on force curve *pretty rainbows! pace is whatever you want it to be, very easy Not as pretty rainbows today, maybe a few clouds to make it a little harder + … Continue reading →

Posted in Aerobic Intensity, Aerobic training, Machine Intensity | Comments Off on Wednesday 10/30/2024

Tuesday 9/3/2024

Posted on September 8, 2024 by admin

9/3 Thorough warmup 3 rounds for time 800m run 2k bike 23:24 – goal was to be sub 8 minutes per round, it got mentally tough on the 2nd bike I will have to go back to the back and … Continue reading →

Posted in Aerobic Intensity, Aerobic training, Heavy Breathing, Machine Intensity | Comments Off on Tuesday 9/3/2024

Tuesday 8/27/2024

Posted on August 28, 2024 by admin

8/27 Every 12 min x 4 sets Run 600m Bike erg 1.2k Run 600m 8:18—8:19—8:24—8:38 – this felt a little bit better and slightly easier than last week, and more because of the time to recover before the next interval….paces … Continue reading →

Posted in Aerobic Intensity, Aerobic training, Games Prep, Heavy Breathing, Machine Intensity | Comments Off on Tuesday 8/27/2024

Tuesday 8/20/2024

Posted on August 21, 2024 by admin

8/20 Every 9 min x 4 sets Run 500m Bike erg 1k Run 500m 6:56—6:42—6:47—6:49 – the natural loop around the gym is 150m, so to make it close to 500 had to get a little creative running through the … Continue reading →

Posted in Aerobic training, Games Prep, Heavy Breathing, Machine Intensity | Comments Off on Tuesday 8/20/2024

Tuesday 4/2/2024

Posted on April 3, 2024 by admin

AMRAP 20 min BIke erg 15 cals rest 30 sec *plug it into monitor on intervals with set rest 18+7

Posted in Aerobic Intensity, Aerobic training, Heavy Breathing, Machine Intensity | Comments Off on Tuesday 4/2/2024

Tuesday – 3/26/2024

Posted on March 27, 2024 by admin

3/26 No warmup machines Every 3:30 x 8 Row 500m @ 1:57-1:59/500m Didn’t write down times from C2 but hit all targets and more on the lower end than the higher end of the marks + Every 3:30 x 8 … Continue reading →

Posted in Aerobic Intensity, Aerobic training, Heavy Breathing, Machine Intensity | Comments Off on Tuesday – 3/26/2024

Tuesday 3/5/2024

Posted on March 6, 2024 by admin

3/5 Hip/knee prep 1-2x through + 5 min echo bike, nasal breathing only + For time @ strong effort 60 cals each (row/ski/bike), rest 1 min 45 cals each (row/ski/bike), rest 1 min 30 cals each (row/ski/bike) 25:50 – stay … Continue reading →

Posted in Aerobic Intensity, Aerobic training, Heavy Breathing, Machine Intensity | Comments Off on Tuesday 3/5/2024

Tuesday – 2/20/2024

Posted on February 21, 2024 by admin

2/20 Hip/knee prep 1-2x through + 5 min echo bike, nasal breathing only + Every 5 min x 9 3 min window Sets 1/4/7: Bike erg 1k @ 1:55-1:57 into Ski erg cals in remaining time @ 90% effort- 15-16-17 … Continue reading →

Posted in Aerobic Intensity, Aerobic training, Machine Intensity | Comments Off on Tuesday – 2/20/2024

Tuesday 2/13/2024

Posted on February 14, 2024 by admin

2/13 Hip/knee prep 1-2x through + 5 min echo bike, nasal breathing only + Every 4 min x 12 Sets 1-2: Bike erg 1k @ 1:55-1:57/1k 1:55.7 – 1:55.9 Sets 3-4: Ski 500m @ 2:02/500m 2:00.5 – 1:59.3 Sets 5-6: … Continue reading →

Posted in Aerobic Intensity, Aerobic training, Machine Intensity | Comments Off on Tuesday 2/13/2024

Tuesday 2/6/2024

Posted on February 6, 2024 by admin

2/6 Hip/knee prep (2x through if you have time) Banded TKE x 30/side Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44 30 sec/side half kneeling diagonal stretch Hip rotation windshield wipers x 4-5/side for as much ROM as you … Continue reading →

Posted in Aerobic Intensity, Aerobic training, Machine Intensity | Comments Off on Tuesday 2/6/2024