Skip to content. | Skip to navigation

Navigation

Personal tools

You are here: Home / Up! Up! Up! / 10 - Sample Programs / Capacity First / 03 - Speed
 

03 - Speed

Mon Tues Wed Thu Fri Sat Sun
Week 1





Gym Easy road ride Track Gym Day Off Track Ergo
Squats, Deadlifts, Press, Chins 45m-1hr EASY 2 x F100, 2 x M/bike F200 RG-2, RG, RG, RG-2:20 Squats, Deadlifts, benchpress, chins 2 x F100, 2 x M/bike F200 RG-2, RG, RG, RG-2:20 Speed
Skills – Lay off at speed Skills – Break and run
Week 2





Gym Easy road ride Track Gym Day Off Track Ergo
Squats, Deadlifts, Press, Chins 45m-1hr EASY 2 x F100, 2 x M/bike F200 pairs C&P RG-2, RG-2 , RG, RG:20 Squats, Deadlifts, benchpress, chins 2 x F150, 2 x M/bike F200 pairs C&P RG-2, RG-2 , RG, RG:20 Speed-endurance
Skills – Pass at speed Skills – Pass at speed
Week 3





Gym Easy road ride Track Gym Day Off Track Ergo
Squats, Deadlifts, Press, Chins 45m-1hr EASY 3 x F200 RG-2" RG RG+2":20 Squats, Deadlifts, benchpress, chins 3 x F200 RG-2" RG RG+2":20 Speed-endurance 2
Skills – "The Anna & counter" RG Skills – 1.5's on 82"