Choose one of the options for the day

A) Option 1 – Long bike
45-75 minutes Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

B) Option 2 – Mixed
For 45 to 60-minutes @ base*
5:00 Air/Echo bike
80m KB FR carry @ light-moderate
3:00 Row or Ski
20m DB walking lunges @ light
40m Backward sled drag @ light

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped

Movement options.
KB FR carry -> Choose light to moderate DBs or KBs (e.g. 2 x 16/12kg (35/26lbs), 2 x 24/16kg (53/35lbs) or 2 x 32/24kg (70/53lbs) KBs)
DB walking lunges –> Use SB or DB for this (e.g. 22.5/15kg (50/35lbs) DB or 30/20kg (65/45lbs) SB)
Backwards sled drag –> Weight depends on surface friction, choose so you can keep the drag continuous –> If no sled, do a SB bear hug carry or KB farmer’s carry instead with comfortable weight.

SESSION NOTES
Feel. This should feel like a sustainable effort that you could have kept for another 30 to 40-minutes if needed. Stay in control of your breathing throughout (where you could hold a conversation but couldn’t sing).

Intent. Start with a pace that’s easy enough for you to sustain it. Learn to recognise the difference between a sustainable and non-sustainable pace. Listen to different cues (HR, breath rate, feel) to determine where this pace is for you (be honest, not what you’d like the pace to be but what it is).

Adaptation. Improve your body’s ability to transport and utilise oxygen efficiently, mitochondrial density and lactate clearance ability.

Debrief.
– How was your pace? Could you have kept it for at least another 30 to 40 minutes?
– Did you have the patience to move at an easy enough pace (conversational pace) to match the intent of the training session?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?