PTC/Steelhead Cycling Workouts and Track Workout

[Shawn Bostad]

Hey Folks.  Here is what is on tap for this week.  Big reminder.  We are meeting at Duniway at 6pm this week.  Jessi will be covering, so look for her smiling face.  

Cycling Wednesday

Two classes:

5:30 pm -6:30 pm

6:45 pm-7:45 pm

Please sign up here to reserve a trainer.

https://steelheadcoaching.com/practices

Location:  2635 NE Broadway

Workout:

5 min Zone 1

5 min Zone 2

5 min Zone 3

5 X 30 sec @110-120 rpms

30 sec @85-95 rpms

Main set:

5 X 3 min Zone 5

Recovery is 3 min Zone 1

Cool Down:

5 min Zone 2

5 min Zone 1

Track Thursday

Time:  6pm

Location:  Meet at Duniway at 6pm

Workout:

Warm up:

15 min nice and easy jogging

10 min of stretching and drills

Main set:

4 miles of 

200 on @5K pace

200 off @Long Run Pace

15 min nice and easy jogging.

--

Shawn Bostad

Steelhead Coaching

Owner and Coach
NASM, FMS and Trigger Point Certified
www.steelheadcoaching.com
512-731-0440