Author Archives: democratizehealth101

warm up – 5-10 min easy jog/walk 3 x 200 meters build, long strides, rest 1-2 minute between each. 3 x 300 meters – each 300 meter at goal 10k pace, rest 1 minute between each. 3 x 400 meter – each 400 at goal 10k pace, rest 1 minute between each. 3 x 500 […]

Row workout Set resistant to level 4 to 5 5 minutes at 18 stoke per minute then 5 minute at 12 stroke per minute 2-3 x 2000 meter at 25 stroke per minute with 1000 meter at 15 stroke per minute (SPM is a measurement on the display). Cool down This is an easy, straight […]

Warm up – 4 x 200 meters light jog or 4 x 30 seconds with equal walking in between. 5 x 1000 meters or 5 x 4 minutes with either 500 meter recovery walk or 2 minute recovery walk at steady state pace half marathon pace, 80% or level 6 on scale of 1-10. cool […]

Rowing workout Set damper at 4 or 5 and keep it there entire workout warm up 1000 meters at stroke rate of 18 then 1000 meters at stroke of 12. 3-4 x 2000 meters at stroke rate of 22 then 1000 meters stroke rate of 15. This is a pure aerobic workout. Keep the intensity […]

Linear Periodization is basically a type of training practice wherein athletes train for a certain events or races by starting at slow speeds (with a lot of volume) and gradually reduce the amount of time training at a slower speed and replacing it with lower amounts of more intense training at the goal pace/intensity you […]

Run 5 min warm up – walk/jog. 3×20 high knees – 10 each leg 5×10 skips – 5 each leg 10×6 lunges – 3 each leg recover 1-2 minutes between sets 3 x 2 min jog at 5k pace with one 20 second hard push at 1 mile pace effort in the middle. recover 2 […]

Run – 400 meter x 300 x 200 x 100 warm up, with 2-3 min between each. easy pace. 10 x 20 walking lunges, 10 lunges each leg repeat this 3 times with 3 min between each. Ladder – 100 meter x 200 meter x 300 meter x 200 meter x 100 meter repeat this […]

Cycle workout warm up 5 min. 10 x 1 min each leg single leg drill, light resistance and steady speed, level 5 and scale of 1-10. 5 each leg for total of 10 minutes. Increasing accelerations – 1×10 second acceleration 1 min rest, 1×20 second acceleration 1 min rest, 1×30 second acceleration then have 3 […]

Warm up – 2 x 400 meters at 5k pace Drills – High knees -2x 10 x 10 meters with 2 min rest in between each. Skips – 2x10x10 meters with 2 min rests in between each 2 x 300,400, 500 with 5 minute rest in between each. Each one at 1 mile race pace. […]

Swim Workout warm up – 4×100 easy stroke of choice 30 second rest 4 x 50 easy, stroke of choice 20 second rest 4 x 25 easy, stroke of choice 10 second rest 8×75 kick, drill, swim free on 1:30 4 x 100 pull on the 2:00 200 cool down Total – 1900 Row Warm […]