Hour of Power

If you only have one hour to workout…….

Here are three workouts designed to have you finished in 1 hour or less with a focus on quality, efficiency and the most bang for your buck

Swim- 30*100- 60 minutes or less- Mixed Aerobic/Threshold

5*100 free/back on 2 minutes

5*100 drill/swim by 50 on 2 minutes

10*100 on 1:30 (or a pace time that gives you 10-15 seconds rest at 85% effort)

4*100 kick/swim on 2 minutes

3*100 pull on 1:45

2*100 IM on 2 minutes

1*100 free back cool down

 

Bike- Trainer- 60 minutes- Threshold

Warm up

10 minutes easy spinning

Activate

7 minutes of 30 seconds at threshold effort (85%), 30 seconds easy spin

3 minutes easy spinning

Main Set

10*(2 minutes at 85% effort, 1 minute easy spin)

Cool Down

5 minutes spinning at 100+rpm

5 minutes easy spin

 

Run- Outside- 60 minutes- Steady State/Threshold

Warm up

15 minutes easy jog

Activate

8 minutes of 30 seconds at 85%, 30 seconds easy

2 minutes easy jog

Main Set

5 minutes at 75% effort- 1 minute easy

4 minutes at 80% effort- 1 minute easy

3 minutes at 85% effort- 1 minute easy

2 minutes at 90% effort- 1 minute easy

1 mintue at 95% effort- 1 minute easy

Cool Down

15 minutes easy jog


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