WOW

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 anaerobic alactate or phosphagen system is characterized by short-duration, intense activity by which the muscles utilize adenosine triphosphate (ATP) to produce power. The long recovery…

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 5 min rest interval @ RPE 1-3 1 min moderate-high @ RPE 7 1 min recovery @ RPE 1-2 Repeat for a total of 3…

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 Goal: This workout is a progression from our 8-minute anaerobic lactate short interval workout.  Anaerobic training is an integral piece of any sport training, weight loss…

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 max will improve allowing you to cover more vertical feet in less time. This 1000 foot challenge is great to periodically add into your routine…

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 you continue to train the various energy systems, your VO2 max will improve allowing you to climb higher within the 10-minute challenge. Program this workout…

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 rounds Goal: Muscular endurance is defined as the repeated effort of a muscle to perform a task. In this workout, the moderate-intensity 4-minute interval, will…

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 a total of 4 rounds 5 min easy cool down Goal: Building an aerobic base is essential for sport and overall health. Incorporating bouts of…

10 min Aerobic Capacity Test – 10 min climb as fast as you can without stopping Goal: Most are familiar with VO2max, a measurement of endurance capacity during prolonged exercise. While testing VO2max involves specialized equipment, a standardized aerobic capacity test is a simple way to evaluate your aerobic training progress. Simply climb as high…