🏋️‍♂️ Workouts 🏋️‍♀️

REPEAT FROM 9/26/2025

- Overview: We have the beloved 1 Mile Run time trial today - a CompTrain benchmark you will find in the Scores section of the app. This is a staple indicator of your VO2 max, and improvements in this indicate improvements in health markers.

- This is the one time a year we'll do this benchmark, so challenge yourself and really aim for the best time you can get. Strategy will be important.

- Intended Intensity: RPE 7-9

- Fitness Attribute Improved: Aerobic Power [VO2 Max]

- Target Score: 5:30-7:30 (M), 6:00-8:00 (W)

- Approach this as a time trial and prepare to hold a challenging pace and really fight for your time at the end. We don't want to end with much left in the tank.

- A common approach is to run the first 400m at a pace slightly faster than your overall target pace, relax a bit during the second 400m, but stay engaged, fight to not slow down during the third 400m, then give all you have during the final 400m.

- The first half should be a hard, challenging pace, but you should feel in control. Once you're on the back half, try to push a bit harder.

EXAMPLE:

Target Time = 7:00

Avg. 400m Splits = 1:45

Round 1 = 1:40-1:43

Round 2 = 1:45

Round 3 = 1:45-1:47

Round 4 = 1:42-1:45

1 MILE RUN

- 2,000/1,800m Row

- 1,600/1,440m Ski

- 100/80 Calorie Echo Bike

- 4,000/3,600m Bike Erg

0:20 Alternating Spiderman

0:20 Lateral Lunges

0:20 Standing Toy Soldiers

0:20 Calf Raises

0:20 High Knees

0:20 Butt Kicks

0:20 Down Dog

400m Easy Run

- Rest 1:00 -

200m Moderate Run

- Rest 1:00 -

100m Build-up To Sprint

Rest As Needed and Begin

- This session is meant to help downregulate the body, restore tissue quality, and improve range of motion. Move deliberately, focus on your breath, and treat this as dedicated maintenance work to help you recover faster.

- Foam Rolling: Spend about 60-90 seconds per side, using slow passes and pausing on any tight or tender areas. This helps release tension and increase blood flow to the tissue.

- Couch Stretch Against Wall: Place the top of your back foot up against the wall behind you and step your other foot forward into a lunge. Raising your torso as vertically as possible, drive your hips forward, feeling the stretch in the front of the hip and quad.

- Tall Pigeon Pose: From your hands and knees, bring one leg forward in front of you and extend the opposite leg straight back. While keeping the torso tall, sink your hips down toward the floor. You should feel a stretch in the glutes of the forward leg.

- Fitness Attribute Improved: Mobility