Workouts

Fall At Home Workout Options

Stretching Suggestions

Low Back/Hamstring Stretches >>

#1 - 45 plus stretching

• You can break this workout up using any stroke rates beween 16 and 20 (you can use a 22 occasionally)

• Splits should be in your Zone 2

• If you do not know your Zone 2 splits, please contact a coach

• Stretch for 15 mintues after your workout targeting hips and legs

Suggestions to break up the 45'

Suggestion #1

• 10’ (4/3/2/1 @ 16/18/20/22)

• 10’ @ 18

• 10’ @ 20

• 10’ @ 18

• 5’ @ 16

Suggestion #2

• 4 x (4/3/2/1 @ 16/18/20/22)

• 5' @ 18 or 20

#2 - 10k plus stretching

• You can break this workout up using any stroke rates beween 16 and 22 (you can use 24 occasionally)

• Stretching before or after is recommended

• Splits can be in Z2 (generally stroke rates of 16-18), or Z3 (generally stroke rates of 20-22 with the occasional 24)

Suggestions to break up the 10k'

Suggestion #1
(Great for either Z2 or Z3)

• 5 x 2k [1' rest]

Suggestion #2

• 500m @ 16 (Warm Up Z2) [1' rest]

• 1k @ 18 (Warm up Z2) [1' rest]

• 2k @ 20/22 [1' rest]

• 3k @ 20/22/20 [1' rest]

• 2k @ 22/20 [1' rest]

• 1k @ 20 [1' rest]

• 500m @ 16 Cool Down

Suggestion #3
(Z2/Z3 - breaking in to Z4)

• 2k (1k ea @ 16/18) (Warm Up Z2) [1’ rest]

• 2k @ 20 [2’ rest]

• 2k @ 22 [2’ rest]

• 2k @ (1k ea @ 24/22) [2’ rest]

• 2k @ 18 or 20 (pick your rate - active recovery/cool down)

#3 - 40 min

• You can break this workout up using any stroke rates beween 16 and 22 (you can use 24 occasionally)

• Stretching before or after is recommended

• Splits can be in Z2 (generally stroke rates of 16-18), or Z3 (generally stroke rates of 20-22 with the occasional 24)

Suggestions to break up the 40'

Suggestion #1 (Z2)

• 2 x 20' (5' ea @ 18/20/18/20) [2' rest]

Suggestion #2 (Z3)

• 2 x 20' (5' ea @ 20/22/20/22) [2' rest]

Suggestion #3 (Z2)

• 4 x (4/3/2/1 @ 16/18/20/22) [1-2' rest]

Suggestion #4 (Z3)

• 4 x (4/3/2/1 @ 18/20/22/24)

Suggestion #5

• 10’ (4/3/2/1 @ 16/18/20/22) (Warm Up - Z2)

• 10’ @ 20

• 10’ @ 22

• 10’ @ 20 with 10 strokes @ 24 every 3'

Suggestion #6

• 10' (4/3/2/1 @ 16/18/20/22) (Warm Up - Z2) [2' rest']

• 10' (4/3/2/1 @ 18/20/22/24) [2' rest]

• 10' (4/3/2/1 @ 20/22/24/26) [2' rest]

• 10' (4/3/2/1 @ 24/22/20/18)

#4 - 46 minutes

Suggestion #1

• 10' (4/3/2/1 @ 16/18/20/22) (Warm Up Z2)

• 3 x 12' (4' ea @ 22/20/18) [2' Rest]

Suggestion #2

• 10' feet out (2' ea @ 16/18/20/22/24) (Warm Up)

• 36' (6 x (3/2/1 @ 22/20/18))

#5 - 2k Prep Piece

(Z2/Z3 - breaking in to Z4)

• 2k (1k ea @ 16/18) (Z2 warm up) [1’ rest]

• 2k @ 20 [2’ rest]

• 2k @ 22 [2’ rest]

• 2k @ (1k ea @ 24/22) [2’ rest]

• 2k @ 18 or 20 (pick your rate - active recovery/cool down)