Morning Workout (6:50-7:40 AM)
Row Intervals on Concept 2 Erg:
- Workout:
- 4 rounds of 2000-meter rows
- Pace: 2:00 min/500m
- Rest: 3 minutes between rounds
- Light 5-minute row to warm up
- Heart Rate:
- Average in the 160s during the work phase (~8 minutes per round)
- Reasoning:
- The goal is to improve mid-zone efficiency and capacity. By maintaining heart rate zones 3-4 throughout, this session primarily utilizes glucose (sugar) and lactate for fuel. Rowing provides an excellent way to work in these zones with minimal lower extremity impact, making it a great complement to running, which is the priority for this training phase. The rower allows for exposure to mid-zones without causing excessive lower body fatigue.
Afternoon Workout (1:00-2:00 PM)
Strength Work Focused on Lower Body:
- Warm-Up:
- Light warm-up in a variety of patterns and loaded positions to improve range of motion before the session.
- Workout:
- Back Squat:
- 3 sets of 3 reps at RPE 7
- Rest: 3 minutes
- Weights: 100kg, 110kg, 110kg
- Equipment: Knee sleeves, no belt
- Reverse Lunge off Step:
- 3 sets of 8 reps per side
- Rest: 3 minutes
- Weights: 50kg, 55kg, 55kg
- Nordic Hamstring Curls:
- 3 sets of 12 reps
- Rest: 3 minutes
- Single-Leg Calf Raise:
- 3 sets of 12 reps per side
- Focus: 2-3 seconds eccentric phase
- Plank Hand Touches:
- 3 sets of 10 reps per side
- Rest: 2 minutes
- Back Squat:
- Reasoning:
- The focus here is on maintaining strength while building lower extremity endurance for running. Volume is intentionally kept low to minimize overall fatigue. With frequent exercise, I respond better to lower volume. The increased rest compared to earlier phases of training is to allow for better recovery.
