I understand that you may be experiencing stress from the change in your active lifestyle, current work/family situation and life uncertainty during this public health crisis. During these times, we must all stay positive and support one another. Most of all, we must continue to take care of our mental and physical health.
If you are in need of some social interaction, motivation and a quality workout, join me on Facebook on Saturday March 20th, 2020 at 8am EST for a 75-minute indoor bike workout. I will coach you through the entire workout (pump-up music included) and we will sweat, have fun, suffer and work hard together.
Click below to get the reminder. ↓
Here's the workout. It has a nice mix of steady state efforts and descending intervals. You are sure to get in a great workout (and a good sweat!). If you can't tune in live - no worries! Once the live workout is complete, it will remain on the Trimarni Facebook page for you to rewatch anytime.
Warm-up:
15 min easy spin
(if you'd like to get in a bit more of a warm-up or more time in the saddle, feel free to start before me and tune into the workout at 8am).
Pre-set:
3 rounds of
90 sec strong
40 sec stronger
1 min easy spin
Repeat 2 more times
Click below to get the reminder. ↓
Here's the workout. It has a nice mix of steady state efforts and descending intervals. You are sure to get in a great workout (and a good sweat!). If you can't tune in live - no worries! Once the live workout is complete, it will remain on the Trimarni Facebook page for you to rewatch anytime.
Warm-up:
15 min easy spin
(if you'd like to get in a bit more of a warm-up or more time in the saddle, feel free to start before me and tune into the workout at 8am).
Pre-set:
3 rounds of
90 sec strong
40 sec stronger
1 min easy spin
Repeat 2 more times
Main set:
10 min steady state effort (78-84% FTP or ~7.5/10 RPE)
4 min easy spin
8 min steady state effort (82-87% FTP or ~8/10 RPE)
3 min easy spin
6 min steady state effort (85-90% FTP or ~8.5/10 RPE)
2 min easy spin
Post set:
2 rounds
45 sec very hard
45 sec hard
45 sec strong
45 sec moderate strong
3 min easy spin
Repeat one more time
Cool down:
5 min EZ spin
-----------------------------
If you would like to join me but do it as a run workout, here is an option for you (walk as needed):
Warm-up:
15 min easy jog (walk as needed)
Pre-set:
3 rounds of
90 sec build to strong
40 sec stronger/strong
1 min easy jog/walk
Repeat 2 more times
15 min easy jog (walk as needed)
Pre-set:
3 rounds of
90 sec build to strong
40 sec stronger/strong
1 min easy jog/walk
Repeat 2 more times
Main set:
10 min endurance effort (~7.5/10 RPE)
4 min easy jog/walk
8 min moderate effort (~8/10 RPE)
3 min easy jog/walk
6 min moderate strong effort (~8.5/10 RPE)
2 min easy jog/walk
Post set:
2 rounds
45 sec very hard
45 sec hard
45 sec strong
45 sec moderate strong
3 min easy jog/walk
Repeat one more time
Cool down:
5 min EZ jog
----------------------------
If you are unable to run but would like to walk on the treadmill, here's a workout for you:
Warm-up:
15 min walk as (5 min 1% incline, 5 min 4% incline, 5 min 6% incline)
Pre-set:
3 rounds of
90 sec walk at 12% incline (effort 8/10)
40 sec walk at 15% incline (effort 9/10)
1 min complete rest
Repeat 2 more times
15 min walk as (5 min 1% incline, 5 min 4% incline, 5 min 6% incline)
Pre-set:
3 rounds of
90 sec walk at 12% incline (effort 8/10)
40 sec walk at 15% incline (effort 9/10)
1 min complete rest
Repeat 2 more times
Main set:
10 min endurance effort at 10% incline (~7.5/10 RPE)
4 min easy at 1% incline
8 min moderate effort at 12% incline (~8/10 RPE)
3 min easy at 1% incline
6 min moderate strong effort at 12-15% incline (~8.5/10 RPE)
2 min easy at 1% incline
Post set:
2 rounds (all at 12-15% incline)
45 sec very hard walk
45 sec hard walk
45 sec strong walk
45 sec moderate strong walk
3 min easy at 1% incline
Repeat one more time
Cool down:
5 min EZ walk at 0% incline