Some Personal and Collected Workout Favorites
U2 Workouts
|
Workout
|
Work Format
|
Rest
|
Rating
|
2K Split +
|
|
60 min
|
4min @ 22, 1
min @ 26 continuous
|
None
|
22,26
|
~ +20
|
|
64 min
|
2 min @ each
rating, 8 cycles
|
None
|
18, 20, 22,
24
|
~ +20
|
|
60 min
|
6 x 10min
steps
|
None
|
18, 20, 22,
24, 22, 20
|
~ +20
|
|
60 min
|
Watch TV pace
up on commercials
|
None
|
21, 24
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
U1 Workouts
|
Workout
|
Work Format
|
Rest
|
Rating
|
2K Split +
|
|
64 min
|
2 min @ each
rating, 8 cycles
|
None
|
20, 22, 24,
26
|
~ +17
|
|
60 min
|
Stroke
Pyramids 5-50 by 5s up/down
|
=strokes
|
On:
24-26 Off: 22
|
~ +17
|
|
12K
|
6K – 3K – 2K
– 1K
|
none
|
20, 22, 24,
26
|
~ +17
|
|
60 min
|
6 x
(4,3,2,1min)
|
None
|
20, 22, 24,26
|
~ +17
|
|
60 min
|
Music Sprints
Alternate Songs On/Off
|
None
|
22, 26
|
|
|
2 x 6K
|
Each 6K in 2K
steps
|
3 min
|
20, 22, 24
|
|
|
48 min
|
6 x 8 min (2
min steps)
|
None
|
18, 20, 22,
24
|
|
|
60 min
|
4min @ 25, 1
min @ 28 continuous
|
None
|
25,28
|
~ +16
|
|
60 min
|
3 x 18
min/2off (4@24,2@2k+2)
|
|
24, 28
|
~+16, +2
|
|
48 min
|
4 x 8 on/4
off
|
4min
|
24, 28
|
10
|
|
49 min
|
1/1,2/2,3/3,4/4,5/5,4/4,3/3,2/2,1/1
|
Cont.
|
1@2k, 2@2k+2,
3@2k+4,4@2k+6, 5@2k+8, 4@2k+6...
|
See left
|
|
|
|
|
|
|
AT Workouts
|
Workout
|
Work Format
|
Rest
|
Rating
|
2K Split +
|
|
12K
|
For time
|
None
|
24-26
|
10
|
|
48 min
|
6 x 5min
(1500m on water)
|
3min
|
24-28
|
5-10
|
|
12K
|
3 x 4K timed
|
5 min
|
24-28
|
|
|
45 min
|
3 x 15min (5,
4, 3, 2, 1min)
|
5min
|
22, 24, 26,
28, 30
|
|
|
60 min
|
2 x 30 min
(10/10/10)
|
5 min
|
26, 28, 30
|
|
|
52 min
|
2times: 3 x
4on/4off @2k+4
|
4 min
|
24,28
|
+4
|
|
|
|
|
|
|
|
|
|
|
|
|
TR Workouts
|
Workout
|
Work Format
|
Rest
|
Rating
|
2K Split +
|
|
15 min
|
3 x 5 x (1min
on/1min off)
|
1/5min
|
30+
|
|
|
30 min
|
3 x 10 min
(30sec on/30sec off)
|
30”/5min
|
30+
|
|
|
21 min
|
3 x 7min (3’,
2’, 1’, 1’)
|
8’bet set
|
28, 30, 32,
34
|
|
|
18 min
|
6 x 3 min
|
6 min
|
32-34
|
|
|
45 min
|
2x (10 x 90”on/30”off)
|
5 min
|
30+
|
|
|
indeterminate
|
2k split as
long as possible/3off, repeat to failure (i.e. <1min on)
|
3 min
|
Most efficient
|
|
|
|
|
|
|
|
AN Workouts
|
Workout
|
Work Format
|
Rest
|
Rating
|
2K Split +
|
|
30 min
|
12 x 15
stroke bursts
|
15strk
|
max
|
|
|
12 min
|
6 x 2 min
|
5min
|
max
|
|
|
10 min
|
10 x 1 min
|
3 min
|
max
|
|
|
40 min
|
thrice: 5 x
1on/1off max
|
1 min
|
Max
|
Sub 2k
|
|
|
|
|
|
|
2k Test
Predictor
|
Workout
|
Work Format
|
Rest
|
Rating
|
2K Split +
|
|
18 min
|
6 x 2 on/ 1
off
|
1 min
|
28-30
|
0
|
