OPTIONAL LONG ENDURANCE Workout
WARM UP
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE
2-3rounds:
4min ON / 1min OFF
1) 10-20 box jump + bike
2) 20-30 alternate v-up + ski
3) 20-30 kbs + row
4) 30-75 DU echo / or run
PK 1-2, not too FAST !!!
COOLDOWN
20-30min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"
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