Base #2 - Transition Week - Friday

Macrocycle: “There’s Something About Mary-thon” - Week 4 of 25
Mesocycle: Base #2
Minicycle: Transition Week

IN ADDITION TO THE MOBILITY WE DO IN CLASS,

Perform 10+ Minutes of Mobility, at Home, Every Day

Your lifestyle habits are what make you are fit, functional, and healthy.

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Section 1

Start on Either the Rower or Air Bike

4 Rounds
45sec Hard
1min45 Rest

----Switch Machines----

4 Rounds
45sec Hard
1min45 Rest

Hard = Fastest Sustainable Pace for the Prescribed Distance/Time.
Today, try and select a “Hard Pace” that you can sustain across the 4 rounds at each machine.

Article: MovementLink’s Cardio Pacing Tables

Base #2 Mesocycle - On Fridays, build your capacity to hold hard paces and recover:
Track your 500m Pace on the Rower and your Cadence on the Air Bike
Transition Week 1: 45sec On | 1min45 Off
Week 1: Day After Thanksgiving Workout
Week 2: 50sec On | 1min40 Off
Week 3: 55sec On | 1min35 Off
Week 4: 1min On | 1min30 Off