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"There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport." 

Greg Glassman

Aerobic Threshold Running WOD "The Mountain"

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

"The Mountain"

  • 1 minute ON, 15 seconds easy jog, 1 minute rest
  • 2 minutes ON, 30 seconds easy jog, 1 minute rest
  • 3 minutes ON, 1 minutes easy jog, 1 minute rest
  • 4 minutes ON, 2 minutes easy jog, 1 minute rest
  • 5 minutes ON, 3 minutes easy jog, 1 minute rest
  • 4 minutes ON, 2 minutes easy jog, 1 minute rest
  • 3 minutes ON, 1 minutes easy jog, 1 minute rest
  • 2 minutes ON, 30 seconds easy jog, 1 minute rest
  • 1 minutes ON, DONE!!

Workout Focus & Pacing: Use this workout to target aerobic threshold intensity. Intensity target is based on heart rate. Your target heart rate at the “end” of each ON interval should be no higher than 180- age and no lower than 170-age. As example, a 25-year-old athlete would have their heart rate after each interval between 155-145.

Running WOD from Chris Hinshaw aerobiccapacity.com

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

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