A few things you need to all knock out before you start this week.
1. Before you do anything, lay down and take your pulse for one minute. This will give us a good idea of your resting HR. We will do this a few more times over the course of the next eight weeks.
2. Weigh yourselves first thing this morning, before breakfast.
3. Go to this website
MHRC and get your numbers.
Today's morning cardio WO is a Run-Bike-Run. Try to minimize the transition times between the events. This will help you maintain your elevated HR.
Run for one mile at 75-80% of your maximum HR.
Ride a bike (stationary will work fine for this) for 10 minutes. Try to maintain a pedaling interval of 88-93 RPM. This does not have to be extremely strenuous, as it will force you to maintain a constant speed.
Run for one mile at 85-90% of your maximum HR.
From the scores posted on the last APFT, I can conclude that most of you will be running one mile in about 7:15 to 7:30 if you are shooting for 75-80% MHR. Some of the faster runners like Inter06 will probably be running in the 6:30's for the same effort level.
Remember that this is not a PT test. You killing yourself to impress everyone here with your run time is counter productive. We want to get you all trained the right way. And deathruns (though you will encounter the dipshits who love them, usually because they can't do anything else or have an ego trip) do absolutely nothing for you.
Most top runners in the world very seldom get their WO's to the point where they come into the 90-95% MHR range. They save that level of intensity for their races.
So with all that said, have at it, figure yourselves out as best as you can and we will go from there. I'll be posting this afternoon's WO later when I complete it.
RLTW!
