OK week 3 is here! (Video Below) If you’ve made it this far chances are you’ll stick with it to the finish. Those first two weeks are pretty boring and may seem like you should be going harder, but you are in fact making gains and more importantly you are setting yourself up to stay healthy so you can stick to the plan. Remember it’s small changes in conditioning and skill that add up over time. Keep grinding.
This week we have 7-time Green Race champion Adriene Levknecht on to discuss the importance of never taking a backstroke. She took 10 seconds, year over year, off her Green Race time by just using this one tip. But first before we get into that here is the plan
You’ll notice this week we up the intensity AND have two days in a row where we paddle and do cardio in the same day. That is by design. You’ll also notice that day 6 and 7 are pretty chill. That is by design too. Hammer on and we’ll see you next week!
Day 1
Cardio = 2 x 20 minutes at 85% of max.
Paddle = Rest
Day 2
Cardio = Rest
Paddle = 5 x 10 minutes at 80% of max (preferably whitewater)
Day 3
Cardio = Rest
Paddle = 5 x 10 minutes at 80% of max (preferably whitewater)
Day 4
Cardio = 2 x 20 minutes at 85% of max
Paddle = 5 x 10 minutes at 80% of max (preferably whitewater)
Day 5
Cardio = 1 x 60 minutes at 70% of max
Paddle = 5 x 10 minutes at 80% of max (preferably whitewater)
Day 6
Cardio = 1 x 60 minutes at 60% of max
Paddle = Rest
Day 7
Cardio = Rest
Paddle = Rest