Yancy Camp Workout 1013

Phase 1:
Warm-Up Routine x 1 round – Warm-up Demo
ABCD warm-up running x 3min – Instructional Demo
Finish warm-up with 3min barefoot run at C pace effort

Phase 2:
Fartlek
Run x :45sec at easy zone 2 effort
Run x 1:15sec at strong zone 4 effort (appx 1 mile race pace)
This completes 1 round.
Continue repeating for a total of 12 rounds.
*Track your distance covered and if possible, track your heart rate for the entire duration.
*Make sure you stay zone 2 effort for the :45sec easy recovery periods!

Finish w/20 brick bike & run or other aerobic conditioning training method at zone 2 effort.
*Start this 20min session the moment you finish your 12 rounds.
*It’s very important that you don’t allow your heart rate to completely recover – transition quickly (10-15sec)

Phase 3:
Tabata Ski Erg/Trainer
10sec – 1 very easy pull on the Ski
20sec – 100% effort
10sec – rest
20sec – 100% effort
Continue repeating this process until you reach 4min mark on the timer
*All 10sec periods except for the 1st one are rest periods (no pull on the Ski)
*Your score for the 4min Tabata is your total distance
Rest x 3min
Continue repeating for a total of 3 4min Ski Tabata’s w/3min rest in between each.

Modification if you don’t have access to a Ski – use 2 lightweight strength bands attached to a horizontal surface above your head (mimicking a Ski Trainer). It this isn’t an option, use any cardio equipment you have available – bike, air bike, jacob’s ladder, rower.