Workouts
Racers, Fitness & Competition Athletes
GROUP 1 - GENERAL BACKGROUND/FITNESS/ENDURANCE
WORKOUT 1
8x4 min work, 1 min rest
WORKOUT 2
7 mins work, 2 mins recovery
6 mins work, 2 mins recovery
5 mins work, 2 mins recovery
4 mins work, 2 mins recovery
3 mins work, 2 mins recovery
2 mins work, 2 mins recovery
WORKOUT 3
15 mins constant - 3 mins recovery (all times 3)
WORKOUT 4
2 mins work, 1 min recovery
3 mins work, 1 min recovery
4 mins work, 1 min recovery
3 mins work, 1 min recovery
2 mins work, 1 min recovery
GROUP 2 - SPEED ENDURANCE
To be carried out at slightly higher intensity.
WORKOUT 1
(2 mins work, 2 mins rest) x 7
WORKOUT 2
(3 mins work, 2 mins rest) x 5
WORKOUT 3
(1 min work, 3 mins rest) x 7
WORKOUT 4
20 strokes on, 20 strokes off 40 strokes on, 40 strokes off
…up to 180 strokes on, 180 strokes off
Then returning to 20 strokes on and off
…reducing by 20 strokes each new effort
NOTE: Strokes can be counted either one side [alternate] or simultaneous double strokes.
GROUP 3 - EASIER, FLEXIABLE, PLAY
Easier more flexible / play workouts...
WORKOUT 1
4 minutes work, 2 minutes recovery between each interval, ( x 5)
The 4 minutes are divided into 1 minute increments,
of 1st minute at 60% intensity, 2nd minute at 70% intensity,
3rd minute at 80% intensity, and 4th minute at 70% intensity.
You can vary the intensity and order of these increments.
WORKOUT 2
You may consider using iRaceExpress as part of your training.
You can set virtual pace paddles to accompany you,
and you can vary their speeds and pace.
(3 mins work, 2 mins rest) x 5
WORKOUT 3
You may consider posting a time trial result for one of the time
trial distances on our scoreboard page.
