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Here is a video that explains our new cycle!
If you are training for a specific event and would like individual endurance programming please email me directly at nuno@crossfitinvictus.com
Please continue to post your results so we can track your progress.
Post your videos to social media using #InvictusEndurance
Warm Up
Run for 5 minutes @ moderate pace (50%)
Followed by…
Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
Lateral Leg Swings x 10 each direction
Parallel Leg Swings x 10 each leg
Running Mechanics Drills
Two sets of:
Ideal Position (hold for 30 seconds each leg)
Change of Position: From One Foot to Another
Followed by…
200 Meter Sprint @ 70% effort
100 Meter Walk (Recover)
200 Meter Sprint @ 80% effort
100 Meter Walk (Recover)
Cool Down
3-5 Minutes of jogging
Followed by 10-15 minutes of static stretching
Session One
VO2 Max
Beginner/Intermediate
Four sets of:
30 second sprint
90 seconds rest
Followed by…
Four sets of:
90 second sprints
30 seconds rest
Advanced
Five sets of:
30 second sprint
90 seconds rest
Followed by…
Five sets of:
90 second sprints
30 seconds rest
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
1 Mile warm up at 70-80% effort
Rest 3-5 minutes, and then …
2 Mile Time Trial (all out effort)
Rest as needed, and then …
1 Mile cool down at 70-80% effort
Session Three
Lactate Threshold
Beginner/Intermediate
Three Sets of:
800 Meter Run
Rest 3 minutes
Followed by…
800 Meter Run for time
This should be an all out effort.
Record your time, we will use this as a benchmark that will be re-tested at some point.
Advanced
Four Sets of:
800 Meter Run
Rest 3 minutes
Followed by…
800 Meter Run for time
This should be an all out effort.
Record your time, we will use this as a benchmark that will be re-tested at some point.
Two mile time trial: 17:05
Second round got tough. I’m trying to get more miles under my belt since long distance has always been hard for me
Vo2 max done beginner
Did it after a qualifier workout for Amsterdam throwdown my legs were smashed
Around
150 – 170m for 30 sec Garmin is getting broken
And 370 – 410 m for 90 sec
Solid work @sigururhafsteinnjnsson:disqus
Thx I am not the best runner or fastest haha but I try to improve this. Haha
Warm ups, running mechanics drills, sprints/walks, and then,
Aerobic Threshold
1 Mile warm up at 70-80% effort – 8:51.7
Rest 3-5 minutes, and then … – 4:00
2 Mile Time Trial (all out effort) – 15:45.5
Rest as needed, and then … – 4:00
1 Mile cool down at 70-80% effort – 9:46.4
Goal was to stick around my 8 min/mile for the 2 Mile, and I got it under! Super stoked about this. Let’s work.
Any comments and how to keep my heart rate lower is sincerely appreciated. Thank you!
