PTC/Steelhead Wednesday Ride and Thursday Run

[Shawn Bostad]

PTC/Steelhead Weekly Workouts

Wednesday Cycling Workout

Start Time:  6pm

Location:  Steelhead Coaching

Workout:

5 min Zone 1

5 min Zone 2

5 X 30 sec Zone 4

with a 30 sec Zone 1 recovery

Main set:

3 rounds of 

8 min Zone 3 with the last 15 sec of every min in you Zone 5 range

Recovery is 2 min Zone 1 after each 5 min push.

Finisher:

5 X 1 min Zone 5 with a 1 min Zone 1 recovery.  

Cool Down:

5-10 min Zone 2-1

Thursday Track Workout

Start Time:  6pm

Location:  Lincoln High School

Workout:

15 min of easy  jogging. 

10 min of stretching and dynamic warm up

Main set:

5 miles of

200 on @5K pace

200 off @Long Run Pace

Cool Down:

15 min of easy jogging.

See you guys this week. 

Cool Down:

5-10 min Zone 2-1

--

Shawn Bostad

Steelhead Coaching

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

[Shawn Bostad]

Wednesday Cycling Workout

Start Time:  6pm

Location:  Steelhead Coaching

2635  NE Broadway

Workout:

5 min Zone 1

5 min Zone 2

5 X 30 sec Zone 4

with a 30 sec Zone 1 recovery

Main set:

5 X 2 min Zone 3 effort with a 1 min Recovery after each in your Zone 2

5 X 1 min Zone 4 effort with a 1 min Recovery after each in your Zone 2

Cool Down

5 min Zone 3

5-10 min Zone 2-1

Thursday Team Social Run

Start Time:  6pm

Location:  Lucky Lab on NW Quimby

Workout:

30-50 min of Aerobic Running for time.  

We'll head down toward the water front and run a 5.5  or 3 mile course.  

Totally up to you.  

Cool Down:

15 min of easy jogging.

[Shawn Bostad]

PTC/Steelhead Weekly Workouts

Wednesday Cycling Workout

Start Time:  6pm

Location:  Steelhead Coaching

Sign up for Wednesday Cycling Class here.  It's free to sign up. 

https://steelheadcoaching.com/practices/

Warm up:
5 min Zone 1 85-95 RPMS
5 min Zone 2 85-95 RPMS
5 min Zone 3 85-95 RPMS
5 X 30 sec Zone 4 85-95 RPMS
Recover is 30 sec Zone 1 85-85 RPMS
Main Set:

2 rounds of the following

2 min Zone 3 50-55 RPMS
2 min Zone 3 55-60 RPMS
2 min Zone 3 60-65 RPMS
2 min Zone 3 65-70 RPMS
2 min Zone 3 70-75 RPMS
2 min Zone 3 75-80 RPMS
2 min Zone 3 80-85 RPMS

Cool Down:
5 min Zone 2 85-95 RPMS
5 min Zone 1 85-95 RPMS

Thursday Track Workout

Start Time:  6pm

Location:  Lincoln High School
Warm up:
15 min of EZ Jogging
10 min of drills and stretching
Main set:
4 X 100 meter strides with 30 sec recovery after each
4 X 800 @15 K pace focusing on Form
4 X 100 meter strides with 30 sec recovery after each
Cool Down:
15 min of EZ Jogging

See you guys this week. 

Cool Down:

5-10 min Zone 2-1