My Training – Block 1

I am mixing the carbnite diet, energy system training and HRV data in to my training to see what happens.

I will continue to training 3 days a week – full body lift – 3 days of energy system (listed below). I will record my morning HRV and Heart rate, as well as posting the HR output from each energy system session.

Current Stats:

  1. Average HRV (5 month average): 76
  2. Average HR (5 month average): 70
  3. Resting HR. : 56
  4. Body weight: 289 lbs.

Energy System Work

Week 1:

  1. Cardiac Power Intervals: 12 reps of 60 sec max sprint 3 min rest between sets (720)(58 min)
  2. Cardiac Output: 45 min @ 130-150 HR
  3. Cardiac Output: 45 min @ 130-150 HR

Week 2:

  1. Cardiac Power Intervals: 10 reps of 75 sec max sprint 3.5 min rest between reps (750)(57 min)
  2. Cardiac Output: 50 min @ 130-150 HR
  3. Cardiac Output: 50 min @ 130-150 HR

Week 3:

  1. Cardiac Power Intervals: 8 reps of 90 sec max sprint 3 min rest between reps (720)(58 min)
  2. High Intensity Continuous Training (HICT) 2 sets of 15 min (20-30RPM on bike) 5 min active rest between reps
  3. Cardiac Output: 55 min @ 130-150 HR

Week 4

  1. Cardiac Power Intervals: 7 reps 105 sec 3.5 min rest between sets (735)(53 min) RPE 9
  2. High Resistance Intervals: 20 reps @ 12 sec per rep – 120 seconds rest (130-140 HR) between each rep
  3. Cardiac Output: 60 min @ 130-150 HR

Week 5

  1. High Resistance Intervals: 20 reps @ 12 sec per rep – 105 seconds (130-140 HR) rest between each rep
  2. High Intensity Continuous Training (HICT) 2 sets of 20 min (20-30RPM on bike) 5 min active rest between reps
  3. High Resistance Intervals: 20 reps @ 12 sec per rep 90 seconds rest (130-140 HR) between each rep

Week 6

  1. Cardiac Power Intervals: 8 reps 120 sec – 5 min rest between sets (735)(53 min)
  2. High Resistance Intervals: 20 reps @ 12 sec per rep – 120 seconds rest (130-140 HR) between each rep
  3. Cardiac Output: 60 min @ 130-150 HR
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