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Re: Bigger, Stronger, Quicker The Eternal triangle of conditioning to play back row in Ru

#24208
ashley
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Hi there, I would read through the Christmas break options I posted and have a look, probably do2 – 3 weights workouts each week, maybe 1 power focus, and 1 full body strength focus, and then 2 run sessions with one being the following each week, based on your 2,400m time trial:

week 1: 15 x 40/20 @ 110% of VO2 max = 15 x 200 m in 40 seconds with 20 seconds rest in between each effort

week 2: 20 x 30/30 @ 125% of VO2 max = 20 x 170 min in 30 seconds with 30 seconds rest in between each effort

week 3: 25 x 20/40 @ 140% of VO2 max = 25 x 140 m in 20 seconds with 40 seconds rest in between each effort

cheers, ash

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