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Day 023 - Recovery week

35-minute overdistance bike (level 1) and 25-minute endurance run (level 2)        Training via ActiveMail

IT'S ANOTHER DOUBLE WORKOUT DAY! WORKOUT 1: DO A 35-MINUTE OVERDISTANCE (OD) RIDE AT LEVEL 1 INTENSITY (60-70% of MHR): During the fourth week of each four-week cycle, your training volume is reduced to let your body recover and adapt. Improvements in fitness come from stressing the body and then letting it recover from that stress via reduced stress, or rest. The body adapts by coming back stronger and more fit. Too often we forget that it's the combination of work and rest that improves performance, not just work. Pamper yourself with the recovery techniques outlined in Chapter 7 of SERIOUS Training for Endurance Athletes. Take some time between your bike ride and the run -- we'll get to back-to-back training sessions later in this program. WORKOUT 2: DO A 25-MINUTE ENDURANCE (EN) RUN AT LEVEL 2 INTENSITY (70-75% of MHR): Do this session as endurance intervals. Run for five minutes at level 2, walk for 15 seconds to rest, and repeat for 25 minutes.