Block 2

  1. 22 Oct to 28 Oct
    • Consecutive days:
      • 2 recovery sessions + 1 Insanity 10min abs. At least 1 set on the bike. Long and steady pace. Choose from:
        • steady swim for 45min or longer. Aim for 2km.
        • steady run for 75min or longer. Aim for 12km.
        • steady ride for 120min or longer. Aim for 50km
    • Consecutive Days:
      • 60-90m with 2x{3x3m [SEPI], with 2m [RBI] } 6m [RBS]
      • 60-90m with 2x{3x3m [SEPI], with 2m [RBI] } 6m [RBS]
    • Consecutive Days:
      • [Insanity Max:30] Max Out Cardio AND Insanity 10m Abs
      • [Insanity Max:30] Max Out Strength OR swim 16x100m full gas on 2:20
  2. 29 Oct to 4 Nov
    • Consecutive days:
      • 2 recovery sessions + 1 Insanity 10min abs. At least 1 set on the bike. Long and steady pace. Choose from:
        • steady swim for 45min or longer. Aim for 2km.
        • steady run for 75min or longer. Aim for 12km.
        • steady ride for 120min or longer. Aim for 50km
    • Consecutive Days:
      • 60-90m with 6x3m [SEPI], with 3m [RBI]
      • 60-90m with 3x{3x2m [PFPI], with 2m [RBI] } 6m [RBS]
    • Consecutive Days:
      • [Insanity Max:30] Max Out Power
      • [Insanity Max:30] Max Out Cardio OR swim 16x100m full gas on 2:20
  3. 5 Nov to 11 Nov
    • Consecutive days:
      • 2 recovery sessions + 1 Insanity 10min abs. At least 1 set on the bike. Long and steady pace. Choose from:
        • steady swim for 45min or longer. Aim for 2km.
        • steady run for 75min or longer. Aim for 12km.
        • steady ride for 120min or longer. Aim for 50km
    • Consecutive Days:
      • 60-90m with 3x{3x2m [PFPI], with 1m [RBI] } 6m [RBS]
      • 60-90m with 3x{3x2m [PFPI], with 2m [RBI] } 6m [RBS]
    • Consecutive Days:
      • [Insanity Max:30] Max Out Strength
      • [Insanity Max:30] Max Out Sweat OR swim pyramid 800,400,200,100,50,50 full gas
  4. 12 Nov to 18 Nov
    • Consecutive days:
      • 2 recovery sessions + 1 Insanity 10min abs. At least 1 set on the bike. Long and steady pace. Choose from:
        • steady swim for 45min or longer. Aim for 2km.
        • steady run for 75min or longer. Aim for 12km.
        • steady ride for 120min or longer. Aim for 50km
    • Consecutive Days:
      • 60m with 4x3m [FP], with 3m [RBI]
      • 60-90m with 4x2m [PFPI] 1m [RBI] then 8m [RBS] then 4x3m [OU]-2u,1o 3m RBI
    • Consecutive Days:
      • [Insanity Max:30] Max Out Friday Fight
      • [Insanity Max:30] Max Out Cardio OR swim pyramid 800,400,200,100,50,50 full gas

Block 3 - 3 identical weeks

  1. {19 Nov to 25 Nov} & {26 Nov to 2 Dec} & {3 Dec to 9 Dec}
    • Consecutive Days:
      • 60m with 6x2m [SEPI], with 2m [RBI]
      • Rest Day
    • Consecutive Days:
      • 60-90m with 4x2m [PFPI] 1m [RBI] then 8m [RBS] then 4x3m [OU]-2u,1o 3m RBI
      • [Insanity Max:30] Max Out Cardio OR swim pyramid 800,400,200,100,50,50 full gas
      • Rest Day
    • Consecutive Days:
      • 1 recovery session - Long and steady pace. Choose from:
        • steady swim for 45min or longer. Aim for 2km.
        • steady run for 75min or longer. Aim for 12km.
        • steady ride for 120min or longer. Aim for 50km
      • 90-150min 3x12m [OU]-2u,2o 8m RBI

Rest Block

Put your feet up and have a rest between 17 Dec and 6 Jan. We start again on Monday 7 Jan with higher intensity

12 week Power Plant

Starting in January a 12 week block intended to lift your FTP and to sustain a high power for 90 minutes.