Holiday Hustle Workouts

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The Holiday season is jam packed with parties, travel, and family time that often makes it challenging to get a good workout in. We want to help!
 
Whether on the road, or trying to cram in a quick workout while still keeping the family happy, one of these three free workouts is certain to fit the bill in nearly any setting.

BIKE

  1. Active – 5 min @ 75 % FTP

  2. Warm up – 30 sec @ 120 % FTP

  3. Active – 2 min @ 75 % FTP

  4. Warm up – 30 sec @ 150 % FTP

  5. Active – 2 min @ 75 % FTP

  6. VO2 – 2 min @ 140-155 % FTP

  7. Active – 3 min @ 85-92 % FTP

  8. Recovery – 4 min @ 55 % FTP

  9. VO2 – 2 min @ 140-155 % FTP

  10. Active – 3 min @ 85-92 % FTP

  11. Recovery – 4 min @ 55 % FTP

  12. VO2 – 2 min @ 140-155 % FTP

  13. Tempo – 3 min @ 85-92 %  FTP

  14. Recovery – 4 min @ 55 % FTP

  15. VO2 – 2 min @ 140-155 % FTP

  16. Tempo – 3 min @ 85-92 %  FTP

  17. Cool Down – 5 min @ 40 % FTP

STRENGTH

  1. Prone IYT – 2x10ea
  2. Walking Lunges – 2×30
  3. Plank Walkovers w/pushup – 2×15
  4. Glute Bridge w/single leg ext – 2×20
  5. Plank – 2x60sec
  6. Lateral Lunges – 2×20
  7. Single leg walkout to Pushup – 2×15
  8. Superman – 2×10
 

RUN

  1. Warm up – 4 min @ 65-80 % Threshold Pace

  2. Repeat 4 times

    1. Pickup – 15 sec @ 100 % Threshold Pace

    2. Recovery – 45 sec @ 80 % Threshold Pace

  3. Ramp up in 4 steps (repeat 3 times)

    1. Steady State – 1:30 @ 92 % Threshold Pace
    2. Tempo Run – 1:30 @ 96 % Threshold Pace

    3. Threshold Run – 1:30 @ 100 % Threshold Pace

    4. Threshold Run – 1:30 @ 104 % Threshold Pace

  4. Recovery – 5 min @ 65-80 % Threshold Pace

  5. Cool Down – 5 min @ 55-70 % Threshold Pace
 
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Coach Brady
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