Sunday, Jun 13, 2021

Daytona 500 (Beginners = 2000m PR above 8min)
Row “Aerobic Threshold”
4 sets:
3x (40sec at fastest, 80sec recovery)
-Rest 2min between sets-

Daytona 500 (Intermediate = 2000m PR 7-8min)
Row “Aerobic Threshold”
4 sets:
3x (175m at fastest, 200m recovery)
-Rest 2min between sets-

Daytona 500 (Advanced = 2000m PR sub 7min)
Row “Aerobic Threshold”
4 sets:
3x (220m at fastest, 230m recovery)
-Rest 2min between sets-

Cool Down
3min at easy “cool down” pace

Mayhem Bodybuilding (Optional)
Bicep circuit
5 sets
12-15 forehead curls
12-15 Seated alt curls each arm
12-15 preacher curls
12-15 reverse curls
20 forearm curls on bench
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Tricep circuit
3 sets
30 bench dips
20 overhead dumbbell ext
20 double tricep kick back
20 skull crushers
20 tricep pushdowns