someone with this month's ironman

[p0ink]

will someone with this months iron man please type out the chart for the sprint training for me. it isnt that much to type at all, and it would be greatly appreciated. thanks

 

[p0ink]

anyone?

 

[-SD-]

Cycle-----Dist/Sprint-----Sprints/Workout-----Work/RestRatio---#Wk

Endur.----2-5mi.-----------------1--------------------NA--------------------2

Hypert.1----1/2mi--------------2-5-------------------1to1-----------------2

Strength1----200yd-------------2-6-------------------1to2---------------2

Hypert2------1/4mi--------------2-5-------------------1to2---------------3

Strength2-----100yd------------4-8-----------------1to4-----------------3

Power------------40-60yd----------4-8----------------1to6---------------3

Youre welcome.

 

[p0ink]

hey man, thanks alot. i was about to drive my ass down to the food store to copy it out of the magazine, cause i am one broke ass student. can you explain the difference between the strength 1 routine and strength 2? and i dont get the work to rest ration.

 

[big4life]

The work/rest ratio is the amount of time for your sprint is the amount of rest you get.

example..

If you do the half mile in 3 minutes you get 3 minutes of rest when the ratio is 1 to 1, if the ratio is 1 to 2 you would get six minutes rest time, and so on.

The rest time is spent walking not stopping and resting.


Not sure what the differences are between one routine and another, just the progression of the workouts I guess.

 

[p0ink]

cool. thanks man. i am all for trying out this sprint training to give my workouts a kick. have you or anyone else here incorporated sprints into your routines? would it be good if i did these on my off days? or should i do them on my workout days, and if so, before or after i lift? thanks for the info people.

 

[big4life]

The workouts sound interesting.

I would say do them on your off days. They do say that when you increase the loading in one segment, say sprints/ or weights you should temporarily decrease the loading and intensity in the others, to keep from overdoing it.

 

[p0ink]

bump. i think more people should try this out. could someone please move it to the training section? it would be awesome if you did. thanks alot everyone.