2025 : 065

Endurance - Development

Intention:

As initially written this session was 3 x 20 minute intervals on a ski-erg. However, I thought it would be a neat inquiry to stick with the 20 minute rounds, but alternate movements.

Additionally, rather than rest for a fixed (prescribed) 5 minutes between efforts, I wanted to be more active in the recovery process, so I set the target of getting my heart rate back under Zone 1 before beginning again.

The last interval should have gone for a few minutes longer, but I’m still fighting a bit of a cold. At any rate, this session was good reminder that I (A) got all hyped up during the warm up, (B) about 20-30% into the work I wanted to quit, (C) somewhere in the third quarter I dissociated, and (D) by the last 10% I could take or leave whatever outcome is achieved.

Warm Up:

• 10 minutes incline walk (Zone 1)

• 3 x 5 Shoulder CARs / side

Work:

• Bike x 20 minutes (Zone 2)

• Rest until HR is < 120

• Ball-Over-Shoulder (30#) x 20 minute (Zone 2)

• Rest until HR is < 120

• Box Step Up (12”) x until tota…