Sunday 17 March 2024 – Orangetheory Tread 50
Happy St Patrick’s Day! Good tread 50 template to try out some mile pacing with all the distance goals in the second block.
Warmup – 7 minutes
- 1 min walk
- 6 min base until coach counts you in to the first block
Tread Block 1 – 16.5 minutes
- Reset monitor
- 3 min push (PW @ 4%+)
- 90 sec base
- 3 min push (PW @ 4%+)
- 90 sec base
- 3 min push (PW @ 4%+)
- 90 sec base
- 3 min push (PW @ 4%+)
- Check distance
~90 sec WR
Tread Block 2 – 16.5 minutes
- Reset monitor
- 4 min tread for time
- 90 sec base
- 4 min tread for time
- 90 sec base
- 4 min tread for time
- 90 sec base
- Check distance, match or beat your distance from block 1
~90 sec WR
Tread Block 3 – 3.25 minutes
- 45 sec AO (PW 10%+)
- 30 sec WR
- 45 sec AO (PW 10%+)
- 30 sec WR
- 45 sec AO (PW 10%+)