Friday, April 15, 2011

Wayne's Weekend Workouts - WWW

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,     


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!

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