0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Conditioning
20:00-36:00 Conditioning
36:00-45:00 Transition to Auxiliary Strength
45:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Standing Straight Leg Marches
Calf Stretch
Lunge and Rotate
Specific Warm-up
2 Rounds
1 minute Row at easy to moderate pace
100m Run
Conditioning
Every 4 minutes for 16 minutes
250/200m Row
200m Run
FOCUS:
Fitness for the Time Trial
OPEN TIME OPTION:
N/A
CONTROLLED TIME OPTION
As is
Auxiliary Strength:
Double DB Lunges 5x12 (6 each leg)
FOCUS:
Lower body single leg strength
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION
Every 2 minutes for 10 minutes
GO BEYOND Accessory Work
Double DB Curls 4x8
Banded Tricep Pressdowns 4x15