Pre-Season Conditioning: Block 1: Base Building

This first 4 week conditioning block will be designed to drastically improve an athletes aerobic base. The priority will be long, slow zone 2 aerobic work done 3 x per week. I recommend getting a heart monitor or watch to track heart rate, with the goal on the aerobic base work to be in the 125-135BPM range for the majority of the work. The goal is to gradually run or bike faster at that same HR. If you are able to condition more than 3 x per week then I would add 1 threshold session and/or 1 sprint day. ***This workout will be added each week to the app so you can manually track your conditioning minutes, calories, etc. for the week. All options will be shown, just select and complete the relevant ones. 1. Aerobic Base - 3 x per week Options: Bike - 40-60 minutes HR 125- 135 Jog - 4-5 miles at 8:30-9min/mile pace 2. Anaerobic Threshold Challenge - 1 x per week A. Airdyne or Assault Bike - 10 minutes max calories (track calorie number each week to see improvement). Try to hold a steady pace rather than speeding up and slowing down. B. 1 mile run max effort. 3. Sprint Work 1 x per week Options: A. Airdyne 10 sec sprint 50 second recovery x 12-15 sets. Next week switch to 15/45, then 20/40, then start back to 10/50. B. Hills Sprints - find a steep hill 100-150ft in length. Sprint full speed up the hill. Walk back down and rest a total of 3 minutes (including the walk back down) between sprints. Repeat 10x. Each week lower the rest by :15, until eventually you can walk down and immediately sprint back up.