Strength Week 3 - Friday

Macrocycle: “There’s Something About Mary-thon” - Week 11 of 16
Mesocycle: Strength
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

5 x 3min Rounds FIIT
Start on Rower or Air Bike, but alternate between machines each round.

1min5sec Medium Effort (3:00 - 1:55)
50sec Hard Effort (1:55 - 1:05)
1min5sec Easy Effort (1:05 - 0:00)
1min Rest/Transition Between Rounds

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

This Cycle:
Week 1: 30sec Hard
Week 2: 40sec Hard
Week 3: 50sec Hard
Week 4: 1min Hard