Base #3 - Week 4 -Friday

Macrocycle: “There’s Something About Mary-thon” - Week 16 of 25
Mesocycle: Base #3
Minicycle: Week 4 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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Section 1

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

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