Power Metrics

Ember and I drop our newest album next week.

Did you guys like AERO I last week? This one is harder. Try AERO II. Post some pics of results, and for Friday, let me know if you want a Track Workout or A concept 2 trainer. Drop a comment and I'll post a tough one for the weekend...

Try this one on for size...

AERO II

Assault Bike today. This is AERO I. It's part of the comprehensive AB training program we set up for our regional-level athletes to boost their Yellow Zone. It's the introductory workout, so it shouldn't be too hard, especially if you've been doing some of our other AB workouts from time-to-time...

Here you go, great way to start off the week - pair with a tough metcon beforehand...

AERO I

Feel like a good workout on Friday? Here's the Power Metrics Yellow Zone workout for the week...

No Assault Bike this Friday, (We will put up a salty one for next week) so this week is your choice: Concept 2, or Ski Erg. I've broken down the Cals / Hr for both of them below...

Have a look at the note about the RED ZONE, and I'd pair this one with a 10 minute rest followed by a moderate Metcon if you want to go into the weekend feeling great...

Feedback would be great, but even so, hope you enjoy it.

This Week's Session: "The Warmup ++"

NOTE: Cal / Hr format = Male Rx / Female Rx

Looking to workout this weekend? Need to sweat a little after a long week? Try This one...

Rolling Hills ++
(An upgrade on the basic rolling hills you did a few months ago...)

Well fans, it's been quite some time since a post here on Power Metrics, as we have been both relocating and focusing on some of our athletes who are using our Yellow Zone training, but the time absent has been well spent. We've re-located to Norfolk,VA, and have stacked up a heap of workouts both on the Assault Bike and the Concept 2, as well as a few Ski Erg and Track workouts. We are also finally ready to migrate over to Instagram, as promised, but for now, lets get back to work...

Here's a good, hard Assault Bike workout based on the older BFV, with some added time and intensity. Give it a try...

(Wattages are given for Male Rx / Female Rx, and you should follow the columns DOWN, then OVER...)

Back from Vacation, everybody, and ready to get back to work. So with that being said, let's get back to it.

We're making a few improvements for Power Metrics in the immediate future, as we ramp up our own training for the coming year. We are gonna go up on Instagram in the next week or so, and we are gonna stat posting on a strict schedule for those of you who want to incorporate the AB workout into your weekly schedule.

Here's the AB workout for the week- No tricks here, just stright ladders re-acquaint the body to the Assault Bike Surges...

"Back From Vacation"

TIME Male Rx Female Rx (Watts)
3:00 200 150
1:00 250 200
1:00 200 150
1:00 300 250
1:00 200 150
1:00 350 300
1:00 200 150
1:00 400 350
1:00 200 150
1:00 250 200
1:00 200 150
1:00 300 250
1:00 200 150
1:00 350 300
1:00 200 150
1:00 400 350
1:00 200 150
1:00 450 400

Check it out and post some comments!

Time for the weekly fun! Back to basics this week, so let's get on the Assault Bike...

Here's this weeks Power Metrics Assault Bike Workout: Should be Moderately intense, a nice one to pair with a fairly hard day in the gym...

"It's in the Recovery"

Notes:
1. The recovery intervals, the long 300 watt / 225 watt segments are the important ones here. The 400 watt / 300 watt sprints are in place to sky the heart rate, so if they feel easy, feel free to boost the wattage by another 25-50 watts.

2. The long recovery segments are Active Recovery- they are set up to recover under load. Make sure to hit the 300 / 225 watts right at the outset- the recovery will get easier after the initial point where you drop into recovery, then should get a bit stressful toward the end.

TIME Rx Scaled
2:00 200 150
1:00 250 175
1:00 300 200
0:30 400 300
0:30 250 175
0:30 400 300
0:30 250 175
0:30 400 300
3:00 300 225
1:00 200 150
0:30 400 300
0:30 250 175
0:30 400 300
0:30 250 175
0:30 400 300
3:00 300 225
0:30 400 300
0:30 250 175
3:00 300 225

Total Time: 20 minutes

Check it out and Post some results!

OK, Y'all, here's the long-awaited track workout. If you are new to track running, this'll be pretty intense, and if you have been doing some track running, you'll still get a pretty hard workout here, so be careful with muscle strains and pulls- listen to your body and if you've got twinges or slight pulls during the intervals, back off, stretch a bit, and call it a day.

Remember, Have a look at the NOTES Above the diagram for a few keys on the workout...

This week's track workout: PUSHING THRU
(Should take about 20 minutes)

NOTES:
1. The initial Pushup Drill is meant to put your body into an anaerobic mentality, and then taking off on your first 200 meters will quickly transition the body into the Aerobic Space. You can do Ab's or even Dumbell work here, instead of pushups, but don't do any squat-leg type work.

2. The DRILLS section is an ACTIVE RECOVERY Phase. Do the Drills slow enough that you are catching your breath, but as you are actively moving to the next section, your body will be accustoming itself to recovering under load.

3. The 300 meter 70% run is the Yellow Zone Development phase of the workout. Keep your heart rate in the 120-160 range.

4. The Recovery Phase at the end of the 300 is REAL RECOVERY, non-loaded. 110 - 120 BPM is roughly going to be your AE-I Threshold, so that's why we drop it to AT-OR-BELOW AE-I, then rest another minute to get full Aerobic recovery.

5. If your heart rate is above 160-165 at the end of the 300m phase, drop the 300m intensity down another 10%. Very important to keep your BPM in the 120-160 range.

Hey ya'll, sorry for the absence last week, but here is this week's Assault Bike Workout, titled "rolling Hills".

Note that the intensity of this one is not that high, as I am pairing it with a track workout to be released tomorrow. If you do the AB workout, give 1 day's rest before doing the Track Workout. The intensity of the track workout will be pretty high, so rest assured you'll be tired after the weekend!

ROLLING HILLS

TIME Rx Scaled
1:00 200 150
1:00 250 200
1:00 300 250
0:30 350 300
1:00 300 250
0:30 325 275
1:00 250 200
2:00 200 150
1:00 250 200
1:00 300 250
0:30 350 300
1:00 300 250
0:30 325 275
1:00 300 250
0:30 325 275
1:00 250 200
2:00 200 150

Goal is to keep your BPM in the zone between 115-150. Any Red Zone effort should be avoided. There is no true active recovery in this, it is designed to create smoothe moderate level intensity. It will prime your cardio system for the big work to come in the Track Workout.

Good luck! Try it and post!

OK Everybody, here's this week's Power Metrics Assault Bike Workout:

The idea behind this one is to spend the first 2/3 of the workout training thru the Yellow Zone and briefly into the Red Zone, then when your body is nice and tired,you spend the last 1/3 of the workout developing Yellow Zone endurance.

You can focus on the Peak Wattages for the first 2/3 section, reaching hard for those 400 / 500 watt intervals, but most importantly, on the last 1/3 section, focus on maintaining the recovery interval wattage. Drop the Peak wattages down here by 25 -50 watts if necessary, but do not drop under the recovery wattage. This is what is going to build your Strength Endurance in the AEI - AEII space...
"The First Step" (20 minutes)

TIME WATTS Rx WATTS scaled
2:00 200 150
1:00 250 175
1:00 300 200
1:00 200 150
1:00 350 225
1:00 200 150
1:00 400 250
1:00 250 200
0:30 450 300
1:00 250 200
0:30 500 325
0:30 100 100
0:30 150 125
2:00 200 150
1:00 350 250
1:00 250 200
1:00 350 250
1:00 250 200
1:00 350 250

Also, A special shout out to Geoff Eberle, who's doing these with a couple of other athletes and posting the results with feedback. It's good to hear we are reaching athletes and that they are getting some benefit from it. Keep it up!

Alright, y'all- this week's Assault Bike Workout... Check it out, and make sure to read the notes after the workout for the training methodology for this one

"Not-So-Classic-HIIT"

Time Rx Male (Watts) Rx Female (Watts)
2:00 200 150
1:00 250 175
1:00 300 200
1:00 200 150 REP 1
1:00 300 200 REP 1
0:30 350 250 REP 1
1:00 250 175 (Active Recovery)
0:30 400 300 REP 1
1:00 200 150 REP 2
1:00 300 200 REP 2
0:30 350 250 REP 2
1:00 250 175(Active Recovery)
0:30 400 300 REP 2
1:00 200 150 REP 3
1:00 300 200 REP 3
0:30 350 250 REP 3
1:00 250 175(Active Recovery)
0:30 400 300 REP 3

Feeling good? Do A 4th REP..

1:00 200 150 REP 4
1:00 300 200 REP 4
0:30 350 250 REP 4
1:00 250 175(Active Recovery)
0:30 400 300 REP 4

NOTES: You are training to Peak the system, then occupy the Aerobic I (AE-I) threshold for the initial recovery. Then you move into and develop the Aerobic II (AE-II) Threshold space (the Yellow Zone) as you work towards the next Peak.

The 400 Watt Efforts should be SUB-MAXIMAL; Move them down to 350 if need be. You want to Park your effort right at the AE-II threshold, but not exceed it. We are building the Yellow Zone, not pushing into the Red!