Base #3 - Week 4 -Friday

Macrocycle: “There’s Something About Mary-thon” - Week 16 of 25
Mesocycle: Base #3
Minicycle: Week 4 of 4

A) HIIT

2 Rounds* FIIT
1min30sec Medium 8:00 - 6:30
2min30sec Hard 6:30 - 4:00
4min Easy 4:00 - 0:00
1min Rest

*Starting on either the Rower or the Air Bike for the first round,
then switch to the other machine

*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)

20 DB Plank Pull-throughs (heavy)

20 abmat Sit-ups

20 alternating Plank Bird Dogs

20 DB Renegade Rows

20 Side Plank Hip Dips left

20 Side Plank Hip Dips right

2min Rest

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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