Top 5 Off Season Workouts for OCR Racers

Keeping with the theme of off season fun workouts here are my 5 favorite workouts for the off season.
Rowing:
Do a warm up for 10 minutes at 30 strokes per minute/heart rate at 120 beats per minute and zone 2 (able to talk) on the perceived effort scale with the resistance set to something easy.
Second warm up 5 x 15 seconds of sprinting with easy resistance and 4 seconds in zone 2 as above.
The main set is alternating  between  hard @140-160 bpm or zone 3-4 on the PE scale. easy zone 2 as above.
Do 1 minute hard, 1 minutes easy.
2 minutes hard, 2 minutes easy.
3 minutes hard, 3 minutes easy.
4 minutes hard, 4 minutes easy.
For bonus do:
3 minutes hard, 3 minutes easy.
2 minutes hard, 2 minutes easy.
1 minutes hard, 1 minute easy.
Cool down 5 minutes.

Cycling:
Warm up: 10 minutes @ 80-100rpm at 100-130 bpm.
Second warm up 3 x 30 seconds fast followed by easy.
2 minutes easy.
4 minutes moderate effort @ 120-140bpm. 1 minute easy.
3 x 3 minutes all out, 3 minutes super easy.
5 minutes @ 120 bpm. 5 minutes at 100bpm.

Ruck:
With a heavy pack hike. Aim to have 10% of your body weight in a back pack or weight vest. Wear a heart rate monitor and make sure your heart rate stays above 120bpm.

Soccer:
Make sure to not be the goalie! You will run 3-7 miles. Wear a Fitbit and see. Basketball works too. I also suspect ruby but let’s not get crazy, we’re Americans 🙂 (though I think we win at that sport too!)

“The Kitchen Sink.”
To keep indoor gym work fun jump on every cardio machine you can every 5 minutes and do it for 30-60 minutes. Keep your heart rate up and between 120-150 bpm. Hit the elliptical, stair climber, Jacob ladder, treadmill, spin bike, or run stairs or the track. Just keep hopping from machine to machine. The ultimate cross training!

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