Team

Here’s tonight’s workout.  Remember, if you can’t make it over to Team Fitness, try this workout on your own.  This is going to be a lot of work a work:recover ratio of almost 2:1.  Pace yourself and be ready to sweat!  We will start at 6PM sharp.

.25=15 Seconds, .5 = 30 Seconds, .75=45 Seconds

SET 1	6.00	WORK
	3.00	RECOVER
	5.00	WORK
	2.50	RECOVER
	4.00	WORK
	2.00	RECOVER
	3.00	WORK
	1.50	RECOVER
	2.00	WORK
	1.00	RECOVER
	1.00	WORK
	5.00	RECOVER
SET 2	4.00	WORK
	2.00	RECOVER
	3.00	WORK
	1.50	RECOVER
	2.00	WORK
	1.00	RECOVER
	1.00	WORK
	0.50	RECOVER
	0.50	WORK
	0.25	RECOVER
	0.25	WORK
	2.50	RECOVER
SET 3	1.50	WORK
	0.75	RECOVER
	0.75	WORK
	0.50	RECOVER
	0.50	WORK
	0.25	RECOVER
	0.25	WORK
		COOL DOWN

 

 

David Ertl

USA Cycling Level 1 Coach

NSCA Certified Personal Trainer

CycleCoach@Hotmail.com