A. Ski Erg - 30s @ 80%
Ski Erg - 20s @ 90%
Ski Erg - 40s @ 65%
Rest 2 minutes x 4 sets
Percentage work is always tough for me to gauge the proper effort. I warmed up and played around with pacing, using cals/hour as my metric. Settled on the following targets: 80% = 1000ish, 90%=1150ish, 65% = 850ish. Hit all targets solidly for all four sets - may have been just a touch conservative?
B. Assault Bike - 30s @ 80%
Assault Bike - 20s @ 90%
Ski Erg - 40s @ 65%
Rest 2 minutes x 4 sets
Here I used RPM as the target metric. I was definitely not too conservative on this one, woof. Targets were: 80% = 70 RPM, 90% = 80 RPM, 65% = 55 RPM. Managed to hold those for 3 sets but lost a bit on the 4th (more like 67/76/50 RPM). Yeah...this got tough.
C. 20 Minute Z1
Done as 5 mins slow run, 10 mins AB, 5 mins slow run. Felt good to move the legs through some easy running - glute feels ok, a bit fatigued but not an issue.
OVERALL: Fun conditioning work day.
First day of % conditioning training can be tough but gives us a gauge for the next time and helps you learn your engine - which is a small part of why we do this.
ReplyDelete