PTC/Steelhead Weekly Workouts

[Shawn Bostad]

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:

6 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:  Duniway Track

Workout:

Warm up:

15 min nice and easy jogging

10 min of stretching and drills

Main set:

5 miles of 

200 on @5K pace

200 off @Long Run Pace

15 min nice and easy jogging.

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Shawn Bostad

Steelhead Coaching

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