Base #3 - Week 1 - Friday

Macrocycle: “There’s Something About Mary-thon” - Week 13 of 25
Mesocycle: Base #3
Minicycle: Week 1 of 4

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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A) HIIT

2 Rounds* FIIT
Starting on either the Rower or the Air Bike, then switch to other machine for the next round.

3min Medium** 8:00 - 5:00
1min Hard*** 5:00 - 4:00
4min Easy* 4:00 - 0:00
1min Rest

*Easy = Lactate Zone 2 = Fastest Talkable Pace / 4hr Race Pace
**Medium = 20min Time Trial Pace
***Hard = Fastest Sustainable Pace for the Prescribed Distance/Time.

Article: MovementLink’s Cardio Pacing Tables

----5min Rest-------

B) Core

2 Rounds FIIT (17min time cap)

15 Banded Rotations left

15 Banded Rotations right

15 abmat Sit-ups

30 Plank Shoulder Taps

30 alternating single-leg V-ups

30sec Side Plank left

30sec Side Plank right

2min Rest

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