Wb180808 Cycle 1 Week 2

All sessions should contain the following warm up and cool down:

Warm Up: 10’ jogging / cycling / rowing slowly building up to 80-85%HRmax

Cool down: 5’ low intensity jogging / cycling / rowing, followed by 10’ static stretching & mobility
exercises

Exercise 1

Monday Conditioning / Strength Exercises

Exercise: 30’ conditioning exercises

Intensity: RPE 2 – 4

Exercise 2

Tuesday Anaerobic Training (Rower)

Exercise: 2x (4-6 reps 10” sprint / 10” cruise / 10” sprint, 60” recovery between reps), 4’
recovery between sets.

Intensity: RPE 4 – 6

Exercise 3

Wednesday Speed Endurance Training

Exercise: 3x (6x 40m maximal sprints with 20” passive recovery between), 4’ rest between
sets.

Intensity: RPE 5 – 7; HR peaks >90%HRmax

Thursday Rest Day

Exercise 4

Friday Speed Training

Exercise: 5x10m, 4x15m, 3x30m, 3x15, 4x10m (Total = 285m)

First 3 sets from a 10m leading start. Final 2 sets from a stationary start.

40” recovery between 10m sprints, 50” between 15m sprints and 60” between 30m
sprints. 1’ rest after each set of sprints.

Intensity: RPE 2 – 4