Crossfit Endurance Workout Of the Day July 12th

This morning spotted a Crossfit Endurance (CFE) tweet, which suited my plan for today in the most excellent way. Over the past 13 days I’ve trained 12 days and start to feel real fitness returning. Time to work a bit on speed without going too fast – without injury. CFE linked to their own blog post that suggests a few options for W.O.D. – Workout Of the Day. For me Thursday is currently a running day and the runs are right now somewhere around 6-8km and 35-45 minutes.

CFE’s suggestion was a training with long intervals, going all out for 5, 6, and 7 minutes with 2m30s and 3minutes breaks between intervals. With 10 minutes warm-up and 10 minutes cool-down that pretty much would add up to 43m30s – just what I need.

Did the training and enjoyed the long, hard intervals very  much. Had trouble keeping a high pace, especially in the 7-minute leg of the interval.

Normally I find it a pain to keep track of where I am in an interval like this one, but with the Garmin 910XT (as well as with many other modern heart rate monitors) you can create workouts targeted to what you’re going out to do.

I can recommend the workout from today. It certainly wore me out and that was the idea. You can find my workout here: http://connect.garmin.com/splits/198374874

New Interval Training Exercise

I’m trying to pick up a regular workout scheme again and this week I’m back in the gym again. Yesterday morning Lucy gave me this exercise that she thought would be good for me, and I wanted to share it with you for your own training pleasure.

It’s a cardio exercise with a strong focus on intervals. The setup is a gym with a stepper, treadmill, cross-trainer, cardio bike, rowing machine, and an Arc Trainer from Cybex, but you can use a cardio setup of your own choice.

Essentially it’s quite simple and goes like this. Start on any machine and rotate through the other machines until you’ve done them all in the following way:

1. 1 minute of hard workout, 1 minute relax
2. 45 second hard workout, 45 seconds relax
3. 30 seconds hard workout, 30 seconds relax
4. 15 seconds hard workout, 15 seconds relax
5. Move to next piece of equipment
6. Repeat

This is tough and I wouldn’t recommend doing this if you’re just picking up working out. Do it if you want to increase your cardiovascular capacity, burn more fat than with longer – lower intensity exercises, and increase performance. Enjoy the ride…