The Blog

Oct 23, 2017

Rainy Day workout

With rain sweeping across much of the Eastern United States today, we thought, “What is better than a high intensity workout?!” for those stuck inside on a bike or treadmill.  So, here you are!

Bike Workout: Threshold Ladder (Total Time: 1hr 8min)

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Warm up: 8 minutes

  • 3 minute easy (PE: 5/10)
  • 2 minute Tempo (PE: 7/10)
  • 3 minute easy (PE: 5/10)

Interval: Threshold ladder 4x10 minute (5 rest between intervals)

  • 1 minute Tempo (PE: 7/10)
  • 3 minute Threshold Interval (PE: 8/10)
  • 2 minute Climbing Interval (PE: 9/10)
  • 2 minute Threshold Interval (PE: 8/10)
  • 2 minute Tempo (PE: 7/10)

Cool Down: 5 minutes

  • 5 minute easy (PE: 5/10)

Run Workout: Negative Split Run (Total workout Time: 55min)

Warm up: 10 minutes

  • 5 minute easy (PE: 5/10)
  • 30 second pickup (PE: 6-9/10)
  • 30 second walk/jog (PE: 3-5/10)
  • 30 second pickup (PE: 6-9/10)
  • 30 second walk/jog (PE: 3-5/10)
  • 3 minute easy (PE: 5/10)

Interval: Negative Split Tempo Run 5x6 minute (3min rest between intervals)

  • 3 minute Steady State Run (PE:7/10)
  • 2 minute Tempo Run (PE: 8/10)
  • 1 minute Fartlek Run (PE: 9/10)

Cool down: 5 minutes

5 minute easy (PE: 5/10)

Keep in mind that all workouts can and should be modified for current fitness level.  If you have not been exercising both of these workouts are a rather high intensity effort and something lower intensity.

Have a great workout!

Are you looking for optimal performance and training time management?  Let a Science of Speed coach customize your training for increased efficiency and workouts designed for your specific availability and fitness needs. Contact us at athletehelp@scienceofspeed.org to get a customized training plan.

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