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Entervalhalla

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Jash
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61 views1 page

Entervalhalla

Uploaded by

Jash
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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CARDIO CODE

SPORTS SCIENCE CONCEPTS

ENTER
VALHALLA
AEROBIC POWER + ANAEROBIC Program design by: Kenneth Jay
E-mail: kj@cardiocode.dk
TOLERANCE/PRODUCTION www.cardiocode.dk

Description Goal
ENTER VALHALLA is a stable favorite as it combines most, if not all, of the The goal of this program is to build
different energy turnover pathways. It covers aerobic power, aerobic capacity and your 1000m rowing performance.
the anaerobic components of power performance. Rowers are known for their ability to
perform their best with high levels of
fatigue and off-the-charts lactate levels
Program and by doing 5 rounds of 100m after
Goal round 1,2 and 3 with only 20sec. of
Interval Distance Rest intensity rest will build the capacity to increase
no. (meters) (sec.) %wVO2max the power even in a fatigued state!
1 1500 3min. 85
2 1000 2min. 100 Milestones
3 500 1min. 115
4 100 20 max 1st
5 100 20 max The completion of the full program is
6 100 20 max a tremendous milestone and you
7 100 20 max should be very proud of your
8 100 3min. max accomplishment.

Repeat for 3 rounds


2nd
The second milestone and a secondary
Training frequency goal is to be able to repeatedly come
within 90% of your best 100m
As you will be rowing 10,500m each session, with full taxation of the aerobic and
consecutively in round 4-8.
anaerobic systems, two to three training sessions per week is recommended.
3rd
Progression When you accomplish the 2nd
milestone you can shoot for hitting
There is no progression built into this program - either you make it back from those >90% of best 100m for all three
Valhalla or you don’t. Focus on the milestones and then re-test your 2000m. rounds.

AEROBIC POWER + ANAEROBIC TOLERANCE/PRODUCTION

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