This workout gets harder as you move along, helping you to increase strength and endurance. Warm up and then complete the 4 builds in the proper HR zones. Finish off with a nice cool down, spinning easy. Make sure you hydrate after. Stretch and foam roll post-workout or later that day. Enjoy!
Run Speed Intervals. 20 minute warm up. 2 minutes hard followed by 2 minutes easy. Repeat x 6. Cool down for 16 minutes of easy running. Stretch & foam roll post-workout. Practice deep belly breathing and relaxing the muscles to release tension. Hydrate!
This core workout is an asset to any athletes program. Click the link to get started and I'll guide you through an effective and efficient 20-min core workout:
10 minute warm up with drills. Then 4 x 1 minute builds. Each 1 minute gets progressively harder and faster. Finish with a 10 minute cool down of easy meditative swimming. Focus on your breath.
Warm up and then complete the 2 builds in the proper HR zones. Finish off with a nice cool down, spinning easy. Make sure you hydrate after. Stretch and foam roll post-workout or later that day. Enjoy!
A full body stretch to enhance the recovery process. Use my video to guide you through or do your own routine:
20 minute warm up on the bike progressively getting HR up to 70%. Then 2 x 3 minute intervals @ 80-90% HR with 5 minute rest in between each interval. Then spin 10 minutes at 60-70% HR. Run immediately after the bike. The first 5 minutes is at 80-90% HR, to train the legs to adapt to hard efforts off the bike that you will do come race day. Then run the final 10 minutes at 60-70% HR. Jog or walk for the final 5 minutes, bringing your HR down to zone 1, while you practice deep belly breathing and ignite the recovery process. Foam roll and stretch post-workout or at a later time. Focus mainly on what is tight. Aim to release the tension.