PTC/Steelhead Weekly Workouts
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Shawn Bostad
Mar 4, 2019, 11:40:28 PM3/4/19
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Hey Folks. It's a new week and a new build cycle. We are going to start diving into some threshold work and anaerobic work on the bike and then we are going to put in some snappy intervals on the track. Should be a great week.
Here are the details.
Cycling Wednesday
Two classes:
5:30 pm -6:30 pm
6:45 pm-7:45 pm
Please sign up here to reserve a trainer.
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:
10 min Zone 4 @85-95 rpms
2 min Zone 1
5 X 1 min Zone 5 @85-95 rpms
1 min Zone 1 Recovery
10 min Zone 4 @85-95 rpms
Cool Down:
5 min Zone 2
5 min Zone 1
Track Thursday
Time: 6pm
Location: Lincoln High School Track
Workout:
Warm up:
15 min nice and easy jogging
10 min of stretching and drills
Main set:
800 Progressive-Get Faster as you go along
1 mile Timed-Fastest Possible Time
5 min Recovery Jogging
4 X 400 @1 mile Pace +1-2 sec per 400
Recovery is 90 sec
Cool Down:
15 min nice and easy jogging.
See you guys out there this week. It's going to be epic.
--
Shawn Bostad
Steelhead Coaching
Shawn Bostad
Mar 11, 2019, 6:15:31 PM3/11/19
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Cycling Wednesday
Two classes:
5:30 pm -6:30 pm
6:45 pm-7:45 pm
Please sign up here to reserve a trainer.
Location: 2635 NE Broadway
Workout:
5 min Zone 1
5 min Zone 2
5 X 30 sec @110-120 rpms
30 sec @85-95 rpms
Main set:
5 Rounds of the following
5 min Zone 4
2 min Zone 1
1 min Zone 5
1 min Zone 1
Cool Down:
5 min Zone 2
5 min Zone 1
Track Thursday
Time: 6pm
Location: Lincoln High School Track
Workout:
Warm up:
15 min nice and easy jogging
10 min of stretching and drills
Main set:
12 X 400 Progressive 400's
1-4 @3K pace
5-8 @ Faster than 3K pace
9-12 @1 mile Pace
Recovery is 75 sec after each.
Cool Down:
15 min nice and easy jogging.
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