These are my workouts for the weekend. Give them a try or add or modify to your existing workouts for some variety. This is a recovery week for me, so not a big weekend of total hours.
What are you doing this weekend? Love to hear, firstname.lastname@example.org.
3 hrs of endurance enhancing ride - much of ride will be aerobic at 60-70% of max HR or 50-60% of LT watts. I will include 8, 4 minute seated hill repeats after the 2:00 hour mark, nice strong aerobic tempo effort. - Goal: Finish with last hour stronger than first hour. This ride will be done outside finally!
Immediately after finishing the ride - 400 Hindu Squats, 3 sets of 25 Burpee's (if your not familiar with them check it out online for a demonstration), followed by 5 minutes jumping rope.
2 Hours aerobic hilly trail run. The pace will be comfortable and will let the terrain dictate the overall effort.
2 Hours easy spinning on the mountain bike/trails
Enjoy your workouts this weekend and good luck to those of you racing Boston Marathon!