Tri-Ripped Ironman UK Training Programme Week 9

Tri-Ripped

March 10, 2014 | Posted in Uncategorized | By

In case you don’t get to the bottom the page I am doing the Ironman UK 2014 for Scope. You can sponsor me at uk.virginmoneygiving.com/ironman

Below is the summary of my 9th week of following the Ben Greenfield Tri-Ripped programme whilst following the Paleo / Slow Carb diet for Ironman UK Training. This weeks main focus has been Lactate Threshold (LT) Testing 8 weeks on from the original tests I did back in January during Week 1 of the training plan.

Monday
Weight: 14st 10lb / 208lb / 94kg
Hours Sleep: 7:56
Planned Training: Day-Off
Actual Training: Day Off
Nutrition:
Today was good day following the principles of the Slow-Carb Diet having an Optimum Nutrition Gold Standard before bed.

Tuesday
Hours Sleep: 7:51
Planned Training:
Swim Workout: (Indoor Rower)
Tri-Ripped: “Tabata”
Actual Training:
– 1000m indoor rower
– Tri-Ripped “Tabata”
4 minutes of 20 seconds as many reps as possible + 10 seconds rest (8 sets per 4 minutes), rest 60 seconds, then move on to the next exercise;
– Tabata set squats
– Tabata set push-ups
– Tabata set sit-ups
– Tabata set lunge-jumps
– Tabata set stationary bike
Nutrition:
Today was good day following the principles of the Slow-Carb Diet having an  Optimum Nutrition Gold Standard before bed.

Wednesday
Hours Sleep: 8:23
Planned Training: Run – LT Test
Actual Training:
Run – LT Test – Warm-up for 10 minutes, accelerate to your maximum sustainable pace with good form for 20 minutes, record average heart rate and speed for the final 10 minutes of the 20 minute effort.

8th January 2014 – Avg Pace: 9:36 min/mile, Avg HR: 165, RPE: 8
5th March 2014 – Avg Pace: 8:17 min/mile, Avg HR: 166, RPE: 7

Nutrition:
Today was good day following the principles of the Slow-Carb Diet having an  Optimum Nutrition Gold Standard before bed.

Thursday
Hours Sleep: 7:54
Planned Training: Bike workout: “LT Test”, Tri-Ripped: “Fighting Cables 3”
Actual Training:
Tri-Ripped:
3 x circuit of;
– 10 Cable Straight Arm Pulldowns
– 10 Cable Chest Press
– 10 Cable Torso Twists per side
– 10 Cable Waterski Row
(I skipped the 500m rows at the end of each circuit as I had the Bike LT Test to follow the Tri-Ripped Session)

Bike LT Test:
Warm-up for 10 minutes, accelerate to your maximum sustainable pace for 30 minutes. Record average heart rate and power for the final 20 minutes of the 30 minute effort.

8th January 2014 – Avg Power: 209 Watts, Avg HR: 184, RPE: 8
6th March 2014 – Avg Power: 247 Watts, Avg HR: 167, RPE: 7

Nutrition:
Today was good day following the principles of the Slow-Carb Diet having an  Optimum Nutrition Gold Standard before bed.

Friday
Hours Sleep: 7:48
Planned Training: Swim: “LT Test”
Actual Training:
Swim: “LT Test”
Warm-up 300m, then completed 6x 100 meters at maximum sustainable pace. Then I recorded time for each 100 meter repeat in your logs.

10th January 2014 – Avg Pace per 100m: 2:00.2
7th March 2014 – Avg Pace per 100m: 1:58.1

Nutrition:
Today was good during the day following the principles of the Slow-Carb Diet . However, at night a went to a re-union on a testimonial of one of my friends from the Rugby club that I used to play for. The night was accompanied with a couple of pints and pasties with bread (not slow carb I know!!).

Saturday
Hours Sleep: Not Tracked
Planned Training: Run Workout: “Recovery”
Actual Training:
Run Workout 2: “Recover”: Easy 45 minute recovery run primarily be in Zone 2 and 3.
Nutrition:
Today was a big cheat day with lunch out following my early morning run and a 21st Birthday Party at night in which I was dressed as a Chimney Sweep drinking many pints of Bitter and each loads of food and cake!

Sunday
Hours Sleep: 7:24
Planned Training: Bike Workout: “Recover”
Actual Training: Bike Workout 2: “Recover” – Easy 45 minute recovery bike primarily in Zone 1 and 2.
Nutrition:
Today was good day following the principles of the Slow-Carb Diet during the day following my early morning MTB ride following the antics of the night before. I made sure to get my Optimum Nutrition Gold Standard down my neck before bed too.

Summary
I am currently within Phase 2 of the Tri-Ripped training plan as described within my previous post; Route to Ironman UK 2014:

–      January: Phase 1
–      February: Phase 1
–      March: Phase 2
–      April: Phase 3
–      May: Phase 4
–      June: Race Maintenance Phase (Race Week plan followed the week of the Cotswold 113)
–      July: Race Maintenance Phase (Race week plan followed the week of the IMUK 2014)

This weeks focus has all been around retesting my Lactate Threshold and I am please to say that I have improved in all areas during the first 8 weeks of the plan. I intend on undertaking the tests again in 4 weeks’ time and hope to continue to see the improvement trend. I am now looking forward to the next phases of the Tri-Ripped Training programme in which the focus now shifts to gradually increasing the volume of training and hopefully as the weather improves I can start to all gradually move to outside training for the majority of the longer sessions. I will continue to train indoors as I feel that I am getting a more quality session in the time that I have by being on the Wattbike during the mid-week interval type session as I am completely in control of all of the conditions and do not have to stop at traffic lights, be reliant on finding a large enough hill or having to be concerned about getting a flat!

As for my daily routine I have found that I can combine the majority of the multi session days by combining substituting 2 of the swims with indoor rowing sessions. My week will now look like this:

M- Indoor Row / Indoor Wattbike
T- Tri-Ripped / Run (outside setting off from the Gym)
W- Indoor Row / Indoor Wattbike
T- Tri-Ripped / Run (outside setting off from the Gym)
F- Swim (local 25m indoor pool)
S- Endurance Run
S- Endurance Bike / Tri-Ripped (add Sauna/Steam Room and relax)

I know that this appears that I have no day off but my Friday Swim in planned at 6 am before work which will give me atleast 24 hours before sessions, I am confident enough in this approach coupled with a bit of R&R in the Sauna and Steam Room after the Sunday Bike. I will re-arrange my Sat/Sun sessions and combine them as required to fit in with my social schedule (as mentioned previously I plan my training around my life, not my life around my training!).

I have also been doing a bit of experimenting with training session planning accompanied with a daily email and will be posting my findings this week in a more detailed post.

Good luck with the training.
All the best
Andrew

I am doing the Ironman UK 2014 for Scope. You can sponsor me at uk.virginmoneygiving.com/ironman

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Tri-Ripped Ironman UK 2014 Training Programme Week 4

Tri-Ripped

February 4, 2014 | Posted in Uncategorized | By

In case you don’t get to the bottom the page I am doing the IMUK2014 for Scope. You can sponsor me at uk.virginmoneygiving.com/ironman

Well the fourth week of my following of the Ben Greenfield Tri-Ripped programme is complete. I have lost weight this week even after going off the rails a little last Saturday due to family social occasions with a house warming on Friday and 30th birthday and a wedding on Saturday. I am carrying on to adopt the low-carb diet as described in my previous post Paleo / Low Carb diet for Ironman UK Training and genuinely am feeling the benefit. I have been re-looking at one of my first posts which summarized an article by a guy called Sami Inkinen (I am going to update this post in the near future to add more to it.) The main points that I took from the article are: 1 – he only ever trains once per day and 2 – he rests up when he is tired. I am going to try and concentrate on implementing this strategy during the week. This will be achieved by combining the Tri-Ripped sessions with ‘Tri-Sport’ sessions and count them as one (i.e. on 30 min session and one 60 min session combined into one 90 min session).

Monday
Weight: 15st 1lb / 211lb / 96kg
Hours Sleep: 7:40
Planned Training: Gym “Tri-Ripped – Warrior Body”
Actual Training:
Bike – 90 mins on the Turbo at Z2
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
6 hours sleep is just not enough and you will see through the week that this is a common theme and has definitely had a negative impact on my training when I reflect back. I decided to complete a 90 minute Turbo session in Z2 whilst watching Boyz in the Hood on my iPad, this was due mainly to playing catch up from missing a longer bike session over the weekend. I find the turbo mind numbingly boring but the quality of the session is much improved from being outside at this time of year especially whilst maintaining a specific cadence and heart rate. Nutrition for the day is 33/30/37 Carbs/Fat/Protein which is slightly higher on the carbs than I’d like it to be in my attempt to follow the Low-Carb Diet                         .

Tuesday
Hours Sleep: 7:23
Planned Training: Swim, Bike
Actual Training:
– Tri-Ripped “Warrior body” – 4 circuits of 15 each of pushups, bodyweight squats, narrow pushups, standing cable rows, reverse lunges, little bigs and a 500m maximum row
– Bike “Skills and Force” – 1 hour (10min w/up, 10x 60secs high cadence:60 secs slow, 5 x 4 mins ‘climb’ cadence 50-60rpm:4 mins spin)
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
Again sleep is down on the on my target. I need to start forcing myself to go to bed earlier. All being told it has been another good day of training incorporating my two session into one in the gym utilizing the Wattbike to undertake the Skills and Force sets. Nutritional ratio of 27/28/45 Carbs/Fat/Protein is pretty decent again. I’m hoping to start losing weight on the scales but I can definitely see the change in my body appearance building muscle and losing fat on my gut so I cannot get too excited about the scales at the moment.

Wednesday
Hours Sleep: 7:22
Planned Training: Run – A-B-C’s
Warm-up for 10 minutes, 2-5 rounds of the following; 20 yards ‘A’s’ Marching, 20 yards ‘B’s’ Skipping, 20 yards ’C’s’ butt-kicks, 100 yards running at 85% with relaxed cadence.
Actual Training: Run – A-B-C’s
Training undertaken as planned. I have definitely got the spring back in my step (if I ever had one) as completing these with the leg weights and the hill running.
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
Sleep time is still lower than my target but is a lot higher than it has been in previous months. As with last week I continue to feel quicker when running and I am now feeling no stiffness in my legs even though I am training harder. The training plan progress next week so maybe it is time to step it up a little. Nutrition was split 29/22/49 which is a lot better of ration and is more aligned to what I am looking to do.

NB- one thing that could be attributed to less stiffness in my legs is the use of Voltarol Gel and Tablets(I am not a doctor!!) which I have been using after sessions and have really helped with the pain in my knees.

Thursday
Hours Sleep: 8:14
Planned Training: Gym “Tri-Ripped Fighting Cables”
Actual Training: Swimming Coach Drill Sessions
1 hour coached sessions with warm up, drills (leg kick, swordfish, paddles) and 300m repeats with 20 secs rest completed totaling 2,500m in total
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
Sleep was were it should be by going to bed earlier than usual. Even though I didn’t complete my training to programme I undertook the training that I had planned due to undertake as mentioned last week my weekly coaching session has been moved to Thursday night.

One point here is that I cannot plan my session within TrainingPeaks without paying for the premium which is quite expensive. Therefore I may ditch TrainingPeaks for another method (runkeeper, strava, outlook…) I will update when I have chosen the method but I do like the daily email I receive from TrainingPeaks every morning to remind me of what I should be doing for the day but if I cannot tailor for a revised plan it is time to change.

My nutrition ratio was a lot better again today with the ratio of 48/10/42 carb, fats and protein Sweet Potatoes contributing to the biggest amount of carbs pre-swimming.

Friday
Hours Sleep: 7:18
Planned Training: Day Off
Actual Training:
Tri-Ripped “Machine Muscle” – 4 x circuits of 15 reps each of Machine Chest Press, Machine Seated Row, Machine Shoulder Press, Assisted Narrow Grip Pull-up, Machine Leg Press, Machine Leg Extention, Machine Leg Curls, Hanging Bent Leg Raises with 60 secs max bike at the end of each circuit.
Nutrition:
I did not track my nutrition on Friday, partly because of ill-discipline on my part and partly due to the fact that I am now confident enough that I can make the smart food choices without have my iPhone track it for me. I will track from time to time as a litmus test when I feel the need.
Comments:
Just over 7 hours of sleep again still below the mark. Today was planned to be a day off but I decided to ‘catch-up’ on my Tri-Ripped sessions as I knew that I was going to a 30th Birthday party on Saturday night and Sunday was going to be right off as I also had a social event planned. I continued to day without tracking of making smarter food choices following the principles of the the Low-Carb Diet .

Saturday
Hours Sleep: 9:13
Planned Training: Swim, Bike
Actual Training:Bike “high spin” – 1 hour 90+ RPM cadence in Z3.
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
Nice long sleep today as I allowed myself to have a lie-in as my friends had all pulled out of my planned morning hill session. I instead opted to stay indoors due to horrendous weather and wanted to focus my efforts on improving my bike leg. Nutrition was 24/42/34 carb, fats, protein which is impressive as I ate out twice during the day and had a good few (8) pints on the night at a 30th birthday. This gives me the confidence now that I am making the right food choices and will ultimately start to lose the weight and improve performance.

Sunday
Hours Sleep: 7:10
Planned Training: Run, Tri-Ripped Machine Muscle
Actual Training: Day Off
Nutrition:
I did not track food today.
Comments:
Not much to say on the day I had a complete day of rest from training and had my ‘cheat’ day as prescribed in the  Low-Carb Diet that I am following.

Summary
Another great week of training, again volume is lower than you would expect when training for an Ironman (I trained for a total of 6 hours) but there is a much increased intensity than I am used to and the hours start to pick up from next week onwards. Again you can find out more about Tri-Ripped Training Programme here. Summarising the week, I have followed the training from the above Ben Greenfield training plan whilst maintaining the ‘one-session’ per day rule by combining the Tri-Ripped weight sessions with running and biking where possible. Going into next week the volume of training is set to increase with the gym sessions starting to focus on the development of my core. I am to find the best way for automating, recording and reviewing my plan and progress without having to buy the expensive TrainingPeaks premium account.

I will continue to provide these updates as they really help me to focus in on my training, nutrition and recovery. If some of the info in here is a waste of time or there is something that you really want to see let me know and I’ll incorporate the changes.

All the best
Andrew

I am doing the IMUK2014 for Scope. You can sponsor me at uk.virginmoneygiving.com/ironman

 

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Tri-Ripped Ironman UK Training Programme Week 2

Tri-Ripped

January 20, 2014 | Posted in Nutrition, Training Plans, Uncategorized | By

Below is a summary of Week 2 of my Ironman UK Training following the Ben Greenfield Tr-Ripped Training Programme:

Monday
Weight: 15st 4lb / 214lb / 97kg
Hours Sleep: 6:42
Planned Training: Gym “Tri-Ripped – Warrior Body”
Actual Training: Gym “Tri-Ripped – Warrior Body”
4 sets of 10 reps of Pushups, Body Weight Squats, Narrow Grip Pushups, Standing Cable Rows, Reverse Lunges, ‘Little Bigs’, 50 Jumping Jacks
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
Lost 2lbs week on week which I am happy with as my legs have been put to the test so I would have also made some good muscle gains too. As mentioned last week, I am aiming to get over 8 hours of sleep each night by trying to force myself to go to bed earlier. I failed on Sunday night as the double header of the final episodes of Season 3 of Game of Throne were on TV (I know I’m 6 months behind). I’m starting to enjoy the gym sessions now and the cardio at the end of each circuit really gets the heart pumping. With the regular change of machines during the circuit sometimes the order of them need to be changed to accomodate other gym users who are on the machines, this isn’t too much of problem. Nutrition was good with a split of 29/33/38 of carbs, fat and protein. Overall good start to the week.

Tuesday
Hours Sleep: 7:26
Planned Training: Swim, Bike
Actual Training:
Indoor Row – 20* 30 secs effort, 30 secs rest
Run – A-B-C’s in the middle of a 10k run home from work).
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
Still down on my sleep from my 8 hours target. This was due to having to get up earlier than normal for work but should have been offset by going to bed earlier. My morning indoor rowing sessions was yet again tough but I rowed an average of 4 meters per 30 secs further on each effort which is good progress. I ran home from work at night but forgot my Garmin so had to run on feel rather than HR and pace. I averaged 10 mins/mile which is about average for a Z2/3 run for me. I really felt the benefit of looser legs following the A-B-C’s (described in Wednesday’s planned training below). Following my bonk last Thursday my nutrition was higher on the carbs today due to the split sessions with Rego following each with a 41/24/35 spilt of carb, fat and protein for the day.

Wednesday
Hours Sleep: 7:32
Planned Training: Run – A-B-C’s
Warm-up for 10 minutes, 2-5 rounds of the following; 20 yards ‘A’s’ Marching, 20 yards ‘B’s’ Skipping, 20 yards ‘C’s’ butt-kicks, 100 yards running at 85% with relaxed cadence.
Actual Training: Bike – Wattbike
10 min warm up to Z2, then 20 mins alternating between 60 secs easy at 60-70 rpm cadance and 60 secs low resistance 100-110 rpm high cadence (HR Z3). 2 times 4 mins ‘climbs’ with 50-60 cadance remaining in Z3. (planned on doing 5 but was cramping up).
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
Again slightly down on my sleep. I’m not sure if this is mental or not but I really felt tired as a result. I found the Wattbike session very very tough having to stop the session short due to constant cramping of my calves on the simulated ‘climbs’. Nutrition was pretty sound today with a split 34/32/34 carbs, fat and protein split. I really need to concentrate on the amount of water intake I have during the day.

Thursday
Hours Sleep: 7:57
Planned Training: Gym “Tri-Ripped Fighting Cables”
Actual Training: Gym “Tri-Ripped Fighting Cables”
4 circuits x 12 Reps of Cable Straight Arm Pulldowns, Cable Chest Press, Cable Torso Twists per side, Cable Waterski Row, 500m max effort Row with 1:47 average 500m times.
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
Decent night sleep getting almost 8 hours in. Again, I enjoyed the gym session and find them quite challenging. It is nice in the gym when you have a number of ‘gym goers’ who are happily sitting on the stationary bike or eliptical machines while your pumping in sweat running all over the gym. My nutrition OK again today with the ratio of 41/34/25 carb, fats and protein. I think I need to drop the carbs a little when not performing endurance training.

Friday
Hours Sleep: 8:00
Planned Training: Day Off
Actual Training: Day Off
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
8 hours of sleep exactly which I can really feel the benefit of. I completed my rest day whilst watching what I ate in the day. Carbs intake was increase as I had a couple of beers with friends at night (I only had 3 bottles rather than the usual 8). A 37/31/32 split of carbs, fats and protein was seen for the day.

Saturday
Hours Sleep: 6:10
Planned Training: Swim, Bike
Actual Training:
Run – Hill Sprints, Local Hill: 2x bottom to top (500m), 4 x halfway and 6 x 80m sprint
Swim – W/up, 10x50m @T-Pace, w/down
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
Late to bed and an early rise for the mornings hill session. The hills were really tough again but I really enjoyed them. I improved my times from last week on each of the distances and hope to continue to see the upward trend. My swim session later on the day concentrated on technique concentrating predominatley on my streamlining, catch and pull. Nutrition was pretty evenly spread again 37/37/25 carb, fats, protein. I am aiming to bring down carbs. I did eat out on saturday night and chose a lower carb option even though I had a few too many beers to follow!

I am conscience that I am not updating with calories, if this is something you want to see just let me know.

Sunday
Hours Sleep: 8:19
Planned Training: Bike, Tri-Ripped Machine Muscle
Actual Training:
Gym: “Tri-Ripped” Machine Muscle – 4 circuits of 12 reps of Machine Chest Press, Machine Seated Row, Machine Shoulder Press, Assisted Pull-Up Narrow Grip, Machine Leg Press, Machine Leg Extension, Machine Leg Curls, Hanging Bent Leg Raises, 60 seconds max effort Bicycle
Bike – 30 minutes in Z3 right after Machine Muscle gym session.
Nutrition:
Can be found here http://www.myfitnesspal.com
Comments:
Last day of the training week. I get a good nights sleep in (with a nice lie in). I finish off the week with a gym session followed by 30 mins on the stationary bike in Z3. Again I feel great after the end of the another good week in which volume remains lower but intestity is high. On the nutrition front I maintained 38/36/25 split of carbs, fat and protein.

Summary
Another good weeks training following the Tri-Ripped training programme. The volume remains lower than I used too but the intensity is really high, my legs have not been a tender as this for years. Some days I am struggling to get up and down the stairs but at the same time I can feel the gains that I am making. The Tri-Ripped programme really does take all of the guesswork out of it and is very customisable regardless of how many weeks or months you have before your A Race. You can find out more about Tri-Ripped Training Programme. I will continue to provide these updates as they really help me to focus in on my training, nutrition and recovery. If some of the info in here is a waste of time or there is something that you really want to see let me know and I’ll incorporate the changes.

Hope you training is continuing to progress

Regards
Andrew

I am doing the IMUK2014 for Scope. You can sponsor me at uk.virginmoneygiving.com/ironman

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Cross training – Concept2 Indoor Rower

December 3, 2013 | Posted in Cross Training, Indoor Training, Swimming, Uncategorized | By

I was having a discussion with a friend over the weekend that is also doing the Ironman UK in 2014 about the training that we are currently doing. My friend mentioned that she is not doing any swimming, cycling or running over the winter months and will only start to concentrate on these about 20 weeks out from the Ironman itself. This has obviously got me to thinking about my own training.

I am currently concentrating on running and swimming with the odd ride out on my mountain bike. This is due somewhat to my road bike currently being out of action as mentioned in my previous post but also due to running generally being the best way for me to keep the weight off over during the upcoming Xmas period. I am going to continue down this route in the short term anyway but I did find one article of interest after following up what my friend had said around using an indoor rower as part of her weekly training plan.

The article titled The Amazing Benefits Of Training For A Full Ironman On The Indoor Rowing Machine And Indoor Cycling Bike is from a website called roworx.com which run indoor rowing classes in Long Beach, Los Angeles so, of course, if heavily biased toward rowing and its training benefits. However, within the article an US Olympic Rower, Jack Nuun (who also happens to own the owner of the fitness centre) describes his career from Olympic Rower to two-times Ironman finisher siting that 90% of his training was done on a Concept2 Rowing Machine and indoor cycle.

One of the big advantages that seem to be had by using the indoor rower, other than its cardio benefits and low impact nature, is that ‘the muscles used in rowing and the muscle endurance in the latissimus muscles from rowing Jack was never tired while swimming and pulled his way through the swim in just over an hour’. This is something that I have never considered before and something that I am going to take on board.

I current plan to undertaken two swimming sessions per week. One session which is a coached ‘drills’ session which incorporates warming up, followed by numerous drills and repeat sets of various distances as the weeks progress. The other session is usually one that is aimed at the endurance side of swimming in which longer intervals or one long distance swim is undertaken. I don’t think that I will totally replace the second endurance type session but if I am struggling for time to get to the gym to hit the pool I can substitute this by using the rowing machine in the local gym close by to work on my way home!

I will not be adapting the 90% use of indoor cycling or rowing but will definitely be doing a lot more of this over the winter months and will continue to use the rower right through the session to hopefully gain the endurance benefits in the water. Jack finishes the article with his three top indoor rowing sessions which I have summarised below.

Happy rowing

Andrew

Top 3 indoor rowing workouts:

1) The ’30/30/30′ listed as :”30 / :30” on the custom list on the monitor. Described as rowing for 30 seconds on, then 30 seconds off, times 30 intervals. Row as hard as you can with the best technique you can at 28-32 stroke rate rating. Rest, drink, get ready and repeat!

2) The ‘Pryamid Workout’ listed as “V 1:00 1:00 … 7” is approx. a 32 minute workout. The machine is pre-programmed to begin with 1 min on and 1 min off of rowing going up to 4 min and then back down to one minute seeing how many meters you can row in each segment.

3) The ’140/20 Workout’ listed as “1:40 :20 … 9” is a rowing workout that provides a maximum amount of time to row with minimal rest in order to produce the ultimate effect in High Interval Training and give your heartrate and endurance an amazing challenge. This workout is 20 minutes and has 9 intervals with a 2:00 minute rest after 5 intervals. A good goal could be to hold an average Watt output of double your bodyweight.

You can find more on indoor rowing in The Complete Guide to Indoor Rowing.

Concept2 Indoor Rower

Concept2 Indoor Rower will be used weekly in preparation for IMUK 2014

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