Feb-25 Aerobic Development
Aerobic Warm-up - 15min
*let me know if you need guidance on how to structure these
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Airdyne/Assault Bike - 10min for max caloies
*record average and peak HR, average watts, total calories
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Aerobic Cool-down - 15min (HR=100-120 BPM)
Aerobic Warmup - 8 EMOM of 60secs of single unders / 45sec on the ski erg then 7 rounds of 10 sec bursts (not all out) with 50 secs rest on the assault bike
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Max heart rate of 189 bpm / my heart rate monitor (Nike Sportwatch with Polar strap) won't give me my avg heart rate. Still working on it. If I go off what I saw on the screen most often was high 170s - low 180s, from the 3min in.
Average Watts - 271
Total Cals - 118
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Cool Down - 15 min on assault bike. Wattage was under 100 the entire time and I still couldn't get my heart rate below 130. As soon as I got off the bike it dropped below 120 though.
Question: on aerobic cool down, is walking continuously for 15min ok or do you want me on the bike/rower/etc?
Frankly, I am disappointed by my results but not surprised. My old coach used this test a lot and we did a lot of 30sec interval work and while I was never close to 300cals (on an old air dyne), i was regularly in the 210-215 range. Typically my quads would get that pump before my lungs went out but this round, entering minute 3, that panic breathing set in and no matter what I tried, I couldn't recover. I started off doing 30 hard / 30 easy, that fell to 25 / 35, and then ultimately 20 / 40.
Aerobic Warmup - 8 EMOM of 60secs of single unders / 45sec on the ski erg then 7 rounds of 10 sec bursts (not all out) with 50 secs rest on the assault bike
ReplyDelete+
Max heart rate of 189 bpm / my heart rate monitor (Nike Sportwatch with Polar strap) won't give me my avg heart rate. Still working on it. If I go off what I saw on the screen most often was high 170s - low 180s, from the 3min in.
Average Watts - 271
Total Cals - 118
+
Cool Down - 15 min on assault bike. Wattage was under 100 the entire time and I still couldn't get my heart rate below 130. As soon as I got off the bike it dropped below 120 though.
Question: on aerobic cool down, is walking continuously for 15min ok or do you want me on the bike/rower/etc?
Frankly, I am disappointed by my results but not surprised. My old coach used this test a lot and we did a lot of 30sec interval work and while I was never close to 300cals (on an old air dyne), i was regularly in the 210-215 range. Typically my quads would get that pump before my lungs went out but this round, entering minute 3, that panic breathing set in and no matter what I tried, I couldn't recover. I started off doing 30 hard / 30 easy, that fell to 25 / 35, and then ultimately 20 / 40.
Food:
ReplyDeletethroughout thday - Black Coffee and Water
egg scramble with bacon, mushrooms, bell peppers + 2 spoon fulls of coconut butter
bison burger with over easy egg, baked sweet potato fries, + handful of almonds
sausage and egg muffins w/ sweet potatoes (2hrs before training)
skratch labs exercise hydration mix during training
coconut water + SFH chocolate protein after training
BBQ marinated pork loin, bacon and brussel sprouts, handful of almonds