PTC/Steelhead Coaching Cycling and Run Workouts

[Shawn Bostad]

Hey Folks.  This is the week that we are starting our two rides in one week.  Get your riding legs ready.  

Here are the planned workouts for the week.  

Wednesday Cycling Class is now Two classes for the next two months.  

5:30pm-6:30pm

6:45pm-7:45pm

You have your choice

Please sign up here for either workout:

https://steelheadcoaching.com/practices/

Workout:

Warm up:
5 min Zone 1
5 min Zone 2
5 X 10 Sec - Zone 5/6 Openers with a 50 sec Zone 1 Recovery
Main set:
4 Rounds of the following
3 min Zone 3 @75-85 rpms
2 min Zone 4 @75-85 rpms
1 min Zone 5 @ 75-85 rpms
2 min Zone 1 @85-95 rpms
Cool Down;
5 min Zone 2
5 min Zone 1 Thursday Run 6pm @Lincoln High School Workout: Warm up:
15 min easy
10 min of drills and dynamic stretching.
Main set:
2 X 800 @8-10K pace
90 sec recovery
2 X 600 @8-10K pace
1 min recovery
2 X 400 @5K pace
1 min recovery
Cool Down:
15 min easy

See you guys this week.  

--

Shawn Bostad

Steelhead Coaching

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