SuperCore 3 WEEK 20 HOUR BUILD

Average Weekly Training Hours 15:26
Training Load By Week
Average Weekly Training Hours 15:26
Training Load By Week

Two weeks hard and one week easy of massive power building. Not for the weak! Get strong and brutalize the competition!

Sample Day 2
1:10:00
1 hour Push Run

A "push run" builds core strength alongside with running. Effort level is perceived exertion of 9 out of 10.

1. Do a set of pull ups before starting.
2. Start of running easy, focusing on form and a high cadence of about 180 steps per minute. at 10 minutes into the run, do a set of push ups followed by a set of air squats.
3. Run for another 10 minutes.
4. Repeat the push ups and air squats again.
5. Keep doing this until you have ran for an hour.
6. If you pass a pull up bar along your run, do some more pull ups.
7. Finish the run with a final set of push ups, squats, and pull ups.

Keep your running time seperate from the time spent doing the other workouts. We want a full hour of running!

Sample Day 2
1:30:00
1 Hour Pyramid Swim

Pyramid Swim
Warmup - 10 minutes alternating between fingertip drag and fist swimming.
Start with a 100 yards, then 200 yards, then 300, then 400, then 500. Then do another 500, then scale back down with a 400, 300, 200, then 100. Effort is percieved exertion of 3 out of 10.

To make it challenging, sprint the last 25 yards of each 100 yards. This builds the ability to sprint to catch up the the pack for drafting or to break free of people sucking off your hard work.

Cool down with 10 minutes of breast stroke and back stroke to work on balance.

Sample Day 3
2:00:00
1.5 Hours of Big Gear Hill Climbs

Start and finish with at least a 10 minute warmup/cooldown. Do this by alternating 1 minute left foot pedaling, 1 minute right foot, 1 minute both.

Find a nearby hill or route with lots of hills and climb them in a large gear. If you are on a trainer, make the hills about 3 minutes long, with 1 minute recovery between them. Effort level is perceived exertion of 7 out of 10.

The large gear teaches you to generate POWER and make hill climbing easier. We want no more than 65 rpm. BIG POWER like a diesel! No spinning up that hill!

Take a break at half an hour and 1 hour in. The break should be about 5 minutes of easy pedaling, letting yourself recover so you can attack the hills again.

Sample Day 4
1:00:00
Yoga Class

Do one hour of yoga class with a group or download a video from Yogamazing.com. This will help stretch and build core strength.

Sample Day 4
1:30:00
1 hour 10x100s

The main set will be HARD! 10 out of 10 effort level.

500 Warm up of easy swim. Mix in some kickboard kicking, every other 50 yards.
10 x 100s, Using your Known Interval (Chat with me about that).
Do it again for another 10 x 100s.
500 Cool down.

Sample Day 4
1:10:00
1 hour Push Run

This is another set of "Push runs", but do so at a much easier level. Perceived exertion of 3 out of 10.

1. Do a set of pull ups before starting.
2. Starting at 10 minutes into the run, do a set of push ups followed by a set of air squats.
3. Run for another 10 minutes.
4. Repeat the push ups and air squats again.
5. Keep doing this until you have ran for an hour.
6. If you pass a pull up bar along your run, do some more pull ups.
7. Finish the run with a final set of push ups, squats, and pull ups.

Keep your running time seperate from the time spent doing the other workouts. We want a full hour of running!

Sample Day 5
1:00:00
The Downward Spiral

Warmup - 5 minute 3/10 effort easy and fast spinning.
Do 2x the following set with 5 minutes easy spinning between them.
-----------------
2 minutes HARD! Follow with 2 minutes rest.
1:45 HARD! Follow with 1:45 rest.
1:30 HARD! Follow with 1:30 rest.
1:15 HARD! Follow with 1:15 rest.
1:00 HARD! Follow with 1:00 rest.
45 secs HARD! Follow with 45 secs rest.
30 secs HARD! Follow with 30 secs rest.
15 secs HARD! Follow with 15 secs rest.
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Spin easy to finish out the hour. Congrats, you should go pro. :)