MUD - Peak Week 2 - Friday
Macrocycle: “Murph’s Up Dude” - Week 23 of 25
Mesocycle: Peak Week 2
Week: 2 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.
Section 1
Starting on either the Rower or the Air Bike,
Rower*
1min Easy Row @ 30 strokes/minute
1min Medium Row @ 30 s/m
1min Easy Row @ 25 s/m
1min Medium Row @ 25 s/m
1min Easy Row @ 20 s/m
1min Medium Row @ 20 s/m
1min Easy Row @ Any s/m
1min Hard Row @ Any s/m
*Keep Easy and Medium paces the same across the different stroke rates.
----2min Rest----
Air Bike
1min Easy Air Bike
1min Hard** Air Bike
1min Easy Air Bike
1min Medium Air Bike
1min Easy Air Bike
1min Medium Air Bike
1min Easy Air Bike
1min Hard Air Bike
**Note that only pacing difference between the air bike and the rower is that the second minute on the air bike is hard while it is a medium on the rower.
Easy = Pace that, fresh, could be maintained for a 2+ hour race.
Medium = 20min Race Pace
Hard = Fastest sustainable pace for the given distance or time.
Article: MovementLink’s Cardio Pacing Tables