WOD: Thursday May 21 CARDIO

Today is cardio day!!  Get out there and ride your bike, run, walk, rollerblade or roller ski!  Try and find a dry moment if you can but I quite enjoy running in the drizzle!  Combine a couple of activities but get out there and move for at least 30 minutes! 



If you need a little more motivation here is a bike workout from Emily Unterberger that might just be the ticket today!! 

Bike Work Out


Warm up 15 minutes
2 x 6 second starts
40 seconds easy
2 x 15 second starts
2 minutes easy
2 x 30 second starts
3 minutes easy

** Pretend you are starting a race for these. Start from a standing position and visualize yourself starting amongst a large group of people. If you don’t have a convenient way to measure time
pick a marker on the side of the road at approximately a 6 second, 15 second and 30 second distance to race to. These can be done on a flat road or on a slight incline.


5-10 minutes of steady riding

2 sets of:
4 x 2 minutes of force climbs
2 minutes rest between reps
4 minutes rest between sets
** These are to be done on a climb in a hard gear and low cadence (slow pedalling but really pushing on the pedals; 60-70 rpm if you have a cadence sensor)