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Let’s Climb! – Ostankino Tower in Russia

By vcadmin | April 20, 2018

Lets climb the Ostankino Tower—in Russia! Challenge: Your distance goal is 1,772 vertical feet – the height of the Ostankino Tower. How many minutes did it take you to complete…

Let’s Climb! – Eiffel Tower

By vcadmin | April 13, 2018

Lets climb the Eiffel Tower! Challenge: Your distance goal is 1,063 vertical feet – the height as the Eiffel Tower in France. How many minutes did it take you to complete…

Let’s Climb! – Empire State Building

By vcadmin | April 9, 2018

Lets climb the Empire State Building in New York! 3-5 min easy warm up Your distance goal is 1,454 vertical feet – the same height as the Empire State Building,…

5 min ATP Short Duration Power Workout

By vcadmin | April 2, 2018

5 min ATP Short Duration Power Workout 5 sec max effort (sprint) @ RPE 10 55 sec recovery @ RPE 1 Repeat for a total of 5 rounds Goal: The…

35 min Ascending Ladder Anaerobic Lactate

By vcadmin | March 19, 2018

35 min Ascending Ladder Anaerobic Lactate 5 min easy warm up 30 sec moderate-high @ RPE 8 30 sec recovery @ RPE 1-2 Repeat for a total of 3 rounds…

12 Min Anaerobic Lactate Moderate Duration Intervals

By vcadmin | March 9, 2018

12 min Anaerobic Lactate Moderate Duration Intervals 4 min warm up 1 min moderate-high @ RPE 7-8 1 min recovery @ RPE 1-2 Repeat for a total of 4 rounds…

1,000 Foot Challenge

By vcadmin | March 2, 2018

1,000 foot challenge – climb as fast as you can until you reach 1,000 feet. Moderately aggressive RPE 7-8 As you continue to train the various energy systems, your VO2…

10 Minute Challenge

By vcadmin | February 23, 2018

10 Minute Challenge Goal: While this challenge can also be used as a test for aerobic capacity, this is an effective high intensity workout to push your aerobic limits. As…

20 min Aerobic Training for Muscular Endurance

By vcadmin | February 16, 2018

20 min Aerobic Training for Muscular Endurance 5 min easy warm up 4 min moderate @ RPE 4-5 1 min recovery @ RPE 1-2 Repeat for a total of 3…

30 min Aerobic Endurance Intervals

By vcadmin | February 9, 2018

30 min Aerobic Endurance Intervals 5 min easy warm up 2 min easy @ RPE 2 2 min easy-moderate @ RPE 3 1 min moderate @ RPE 4 Repeat for…