Yancy Camp Workout 323

Fartlek x 60min on the trail or 15% incline on the treadmill:
4min at aerobic training zone effort
2min above lactate threshold effort (in the uncomfortable zone)
Continue repeating until you reach 60min mark
*Aerobic training zone is appx 70-80% of max HR (hang around 75% for the 4min sections)
*For the 2min zones, I want you going slightly above your lactate threshold. Many of you don’t know exactly what your lactate threshold HR is. Not to worry, you can go by feel. Think about running a 2 mile/3200m run in a race. This entire effort is going to be slightly above lactate threshold. It’s not comfortable but it’s also not an 800m speed endurance effort where you’re about to die when you’re done with each 2min rep.
*Rule #1 when doing lactate threshold effort – DO NOT sacrifice clean form. Don’t fight it! Stay smooth and relaxed and do not let your form fall apart.
*The 2nd minute of the 2min sections should start to feel somewhat uncomfortable because you’re at or just above your lactate threshold.

Phase 2:
Burpees x 20
Bar hang with position changes x 20 to hang until forced to drop (not to exceed 1min)
Side to side squat jump w/rows x 20 (sandbell or kettlebell)
Elbow plank w/side to side hip roll x 20
This completes 1 round.
Continue repeating without break but drop reps down to 18/16/14/12/10 for remaining 5 rounds.

Bonus:
2000’/610m of elevation gain on treadmill for time.