Ride the Hurricane - Aug 4th
Week 18, set 1
Swim: 8 x 50m All out on the 1:00-1:10 (goal is 20 seconds of rest)
Bike: 6 x 2mile, rest 1/2 the amount of time each interval takes
Run: 10 mile TT (90 min time cap)
Set 2
Swim: 3 x 4min TT rest 4 min.
Bike: 90min Tempo (hold 85% the entire time)
Run: 3 Rounds (800m, 400m, 200m) after the 800 and 400 rest 1/2 the time each interval takes. After the 200 rest 3 min.

Ride the Hurricane - Aug 4th

Week 18, set 1

Swim: 8 x 50m All out on the 1:00-1:10 (goal is 20 seconds of rest)

Bike: 6 x 2mile, rest 1/2 the amount of time each interval takes

Run: 10 mile TT (90 min time cap)

Set 2

Swim: 3 x 4min TT rest 4 min.

Bike: 90min Tempo (hold 85% the entire time)

Run: 3 Rounds (800m, 400m, 200m) after the 800 and 400 rest 1/2 the time each interval takes. After the 200 rest 3 min.

Week 17, set 1
Swim: 1K TT, rest 5 min then 5 x 100 at 1K pace with :45 rest
Bike: 9 x 1min All Out/1 min Easy
Run: 8 x 200m All out with 1 min rest
set 2
Swim: 20 min Tempo with first 10 min at 80%, last 10 min at 90+%  
Bike/Run brick: 4 rounds 5 mile bike/1 mile Run (start with 5mile Tempo bike at 80%, then 1 mile TT, rest 3 min, 5mile TT bike, 1 mile Tempo run at 80% rest 3 min and then repeat starting with tempo bike.)

Week 17, set 1

Swim: 1K TT, rest 5 min then 5 x 100 at 1K pace with :45 rest

Bike: 9 x 1min All Out/1 min Easy

Run: 8 x 200m All out with 1 min rest

set 2

Swim: 20 min Tempo with first 10 min at 80%, last 10 min at 90+%  

Bike/Run brick: 4 rounds 5 mile bike/1 mile Run (start with 5mile Tempo bike at 80%, then 1 mile TT, rest 3 min, 5mile TT bike, 1 mile Tempo run at 80% rest 3 min and then repeat starting with tempo bike.)

Week 16, set 1
Swim: 8 x 25m all out with :10 rest
Bike: 6 x 1 mile with 1:30 rest
Run: 60 min Tempo - hold 85% effort the whole time
Set 2
Swim: 1K TT
Bike: 60 min TT
Run: 5 x 1K all out with 2:00 rest.

Week 16, set 1

Swim: 8 x 25m all out with :10 rest

Bike: 6 x 1 mile with 1:30 rest

Run: 60 min Tempo - hold 85% effort the whole time

Set 2

Swim: 1K TT

Bike: 60 min TT

Run: 5 x 1K all out with 2:00 rest.

Week 15, set 1
Swim: 3 x 300m all out efforts with 90 sec rest
Bike: 4-6 Hill climbs - 1/4-1/2 miles in length, alternate between seated and standing climbs
Run: 1000m all out, rest 5 min then 5 x 200 with 1 min rest
Week 15, set 2
Swim: 30 min Tempo - 85% effort the entire time
Bike: 75 min Tempo - 85% effort x 45 min, 90-95% effort final 30 min
Run: 5 x 600m with 3 min rest 

Week 15, set 1

Swim: 3 x 300m all out efforts with 90 sec rest

Bike: 4-6 Hill climbs - 1/4-1/2 miles in length, alternate between seated and standing climbs

Run: 1000m all out, rest 5 min then 5 x 200 with 1 min rest

Week 15, set 2

Swim: 30 min Tempo - 85% effort the entire time

Bike: 75 min Tempo - 85% effort x 45 min, 90-95% effort final 30 min

Run: 5 x 600m with 3 min rest 

Week 14, set 1
Swim: 14min Tempo (7 min @80%, 7min @90-95%)
Bike: 10 mile TT, rest 5 min then 3 x 1 mile TT with 90 seconds rest
Run: 6 x 400m Hill Sprints, walk down and then rest 2 min (There is a hill at the top of Forest Rock Ln, right off Caldart that is a perfect hill run)Week 14, set 2
Swim: 100m, 200m, 300m, 200m, 100m (rest is equal to the time to swim each interval. compare to week 4, set1)
Bike: 4 Rounds (5:00 all out, rest 2:30, 2:30 all out, rest 1:15)
Run: 10K TT (compare to week 6, set 1)

Week 14, set 1

Swim: 14min Tempo (7 min @80%, 7min @90-95%)

Bike: 10 mile TT, rest 5 min then 3 x 1 mile TT with 90 seconds rest

Run: 6 x 400m Hill Sprints, walk down and then rest 2 min (There is a hill at the top of Forest Rock Ln, right off Caldart that is a perfect hill run)

Week 14, set 2

Swim: 100m, 200m, 300m, 200m, 100m (rest is equal to the time to swim each interval. compare to week 4, set1)

Bike: 4 Rounds (5:00 all out, rest 2:30, 2:30 all out, rest 1:15)

Run: 10K TT (compare to week 6, set 1)

Week 12, set 1
Swim: 400m TT, rest 4 min then 4 x 100 holding same pace as 400 with 1 min rest between intervals.
Bike: 3 x 10K with 3-5 min rest between depending on how recovered you feel.
Run: 1 Hour Tempo - hold 85% effort the whole time
Week 12, set 2
Swim: 4 rounds without rest of 200m Hard/50m easy - Hard swims should be at 90-95% intensity and easy swims should be … EASY.
Bike/Run (brick): 45 min Tempo 85-90% effort followed immediately by 3 x 1mile HARD runs with 3 min rest between.

Week 12, set 1

Swim: 400m TT, rest 4 min then 4 x 100 holding same pace as 400 with 1 min rest between intervals.

Bike: 3 x 10K with 3-5 min rest between depending on how recovered you feel.

Run: 1 Hour Tempo - hold 85% effort the whole time

Week 12, set 2

Swim: 4 rounds without rest of 200m Hard/50m easy - Hard swims should be at 90-95% intensity and easy swims should be … EASY.

Bike/Run (brick): 45 min Tempo 85-90% effort followed immediately by 3 x 1mile HARD runs with 3 min rest between.

Week 11, set 1

During the Open I have been having some issues getting around to posting the second half of the week of KCFEndurance programming. So, now I’m just going to give you the whole week at once.

Week 11, set 1

Swim: 20min Tempo, 10 min at 80%, 10 min at 90-95%

Bike: 70 min Time Trial

Run: 8 x 200m with 90 seconds rest, hold each interval within 3 seconds.

Week 11, set 2

Swim: 2x(100m Hard/1:00 rest, 100m Hard/:50 rest, 100m Hard/:40 rest, 100m Hard/:30 rest, 100m Hard/:20 rest, 100m Hard/:10 rest)

Bike: 8 x 1 mile with 3 min rest

Run: 9 mile Time Trial

Week 11, set 1

Swim: 8-10 x 50m All out sprint with 10 seconds recovery

Bike: 2 x(5 mile/rest 3 min, 3 mile/rest 1 min, 1 mile/rest 5 min) all out efforts

Run: 3 x 5K with 5-10 min between efforts. Should try to hold a pace that’s about 90% of your best 5K. Try to keep 5K times within 2 min of each other.

Week 10, set 1
Swim: 3 x 400m, all out efforts, rest 1/2 the time it takes to complete the 400.
Bike: 25 mile Time Trial
Run: 3 x 9 min Time Trial, rest 3 min between TTs, try to cover same distance.

Week 10, set 1

Swim: 3 x 400m, all out efforts, rest 1/2 the time it takes to complete the 400.

Bike: 25 mile Time Trial

Run: 3 x 9 min Time Trial, rest 3 min between TTs, try to cover same distance.

brianmackenzie:

Kids vs The Best in the World. #running #powerspeedendurance There is something you will never be able to deny, and this is one of those things. Deep into this I believe if you stop being a kid and you will stop reinforcing the most natural and universal way our bodies work. The “Kid” on the left still enjoys what he does at the highest level. Ever watch him win? He is smiling and effortlessly running his way to Gold. The kids on the right could care less about Gold but are effortlessly enjoying everything they are doing. Is it weird they run the exact same way?

brianmackenzie:

Kids vs The Best in the World. #running #powerspeedendurance
There is something you will never be able to deny, and this is one of those things. Deep into this I believe if you stop being a kid and you will stop reinforcing the most natural and universal way our bodies work. The “Kid” on the left still enjoys what he does at the highest level. Ever watch him win? He is smiling and effortlessly running his way to Gold. The kids on the right could care less about Gold but are effortlessly enjoying everything they are doing. Is it weird they run the exact same way?