McGill CREW MENS cardio/ERG schedule

Jan 16-Feb 17, 2012

Monday
January 16 ERG/xtrain ss CAT IV

Tuesday
17 SPIN/CORE or Run or bike 60 CAT V-VI

Wednesday
18 ERG/xtrain ss CAT VI

Thursday
19 SPIN/CORE or Run or bike 60 CAT V-VI

Friday
20 TEAM PRACTICE

Saturday
21 ERG/xtrain ss CAT VI

Sunday
22 OFF

WEIGHTS 23 ERG/xtrain ss CAT IV SPIN/CORE or Run or bike 60 CAT V-VI 24

WEIGHTS 25 ERG 35sec x 6 [2x(35) @ 24 + 2x(35) @ 26] x 6 where (35) is (30on;5off) No rest CAT III WEIGHTS February 1 ERG [2x(35) @ 24 + 2x(35) @ 26] x 6 where (35) is (30on;5off) No rest CAT III WEIGHTS 8 ERG [2x(35) @ 24 + 2x(35) @ 26] x 7 where (35) is (30on;5off) No rest CAT III WEIGHTS 13 14 NO SPIN LIGHT Run or bike or ERG 30 CAT VI ERG 2k test 15 NO SPIN LIGHT Run or bike or ERG 30 CAT VI 16 NO SPIN X-train 60 OR ERG 10k @rate 19 CAT V-VI 26

WEIGHTS 27 TEAM PRACTICE or ERG 4x3k +8;+6;+4;+2 off 6k split 5 rest CAT III WEIGHTS 2 SPIN/CORE or Run or bike 60 CAT V-VI TEAM PRACTICE or ERG 4x3k +8;+6;+4;+2 off 6k split 5 rest CAT III WEIGHTS 9 NO SPIN Run or bike 60 CAT V-VI TEAM PRACTICE or ERG 4x3k +4;+2;+0;+0 off 6k split 5 rest CAT III WEIGHTS 17 ERG 6k test ERG or X-train 60 Light (recovery) 10 3 ERG 2x6k @ 22-23 28 OFF 29

WEIGHTS 30 ERG 8 x (2.5min @ 90% of 2k target, 3.5 min paddling at +40 split) WEIGHTS 6 ERG 8 x (2.5min @ 90% of 2k target, 3.5 min paddling at +40 split) WEIGHTS ERG 2k prep 2k at 3-4 sec above 2k split 1k at 2k split 2x500 all out CAT II WEIGHTS 7 SPIN/CORE or Run or bike 60 CAT V-VI 31 SPIN/CORE or Run or bike 60 CAT V-VI

4 ERG 40 of Power @rate 22-24 CAT V

5 OFF

11 ERG 50 of power @ 20-21 CAT V-VI

12 OFF

18

19 OFF reading week starts

WEIGHTS

WEIGHTS

Take YOUR training to the NEXT LEVEL! Phil Hedrei