Base #2 Week 3 - Friday

Macrocycle: “There’s Something About Mary-thon” - Week 7 of 16
Mesocycle: Base #2 of 2
Minicycle: Week 3 of 3

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
55sec Hard
1min35 Rest

----Switch Machines----

4 Rounds
55sec Hard
1min35 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.

Build your capacity to hold hard paces and recover this cycle:
Track your 500m Pace on the Rower and your Cadence on the Air Bike
Week 1: 45sec On | 1min45 Off
Week 2: 50sec On | 1min40 Off
Week 3: 55sec On | 1min35 Off
Week 4: 1min On | 1min30 Off