FIRST GEAR TRACK WORKOUTS FIRST GEAR TRACK WORKOUTS
The Track workouts are held Wednesday evenings at 6:30 pm at the Friends University Track, mid-March through mid-September. The workouts are open to members of the First Gear Racing team and the Kansas River Valley Triathlon Club. Want to increase your speed? (It's not without some pain!) Come join in the fun!
Previous Years Workouts: 2010 2009
2011 Workouts May 11, 2011 2 mile warm-up 800 Intervals w/ 400 recovery x 4 2 mile warm-up May 4, 2011 2 mile warm-up 200 Intervals w/ 200 recovery x 12 or 300 Intervals w/100 recovery x 12 2 mile warm-up April 27, 2011 2 mile warm-up Ladder: 400 Interval w/ 200 recovery 800 Interval w/ 400 recovery 1200 Interval w/ 400 recovery 800 Interval w/ 400 recovery 400 Interval w/ 200 recovery 2 mile cool-down April 27, 2011 2 mile warmup ? 2 mile cool-down April 20, 2011 2 mile warmup 800 Repeats: 800 Interval w/ 400 recovery (typical for all) do as many as you like 2 mile cool-down April 6, 2011 2 mile warm-up Ups & Downs: 200 interval w/ 200 recovery (typical for all) 400 interval 600 interval 400 interval 200 interval 400 interval 600 interval 400 interval 200 interval 2 mile cool-down March 30, 2011 2 mile warm-up Ladder - 400 interval w/ 400 recovery 800 interval w/ 400 Recovery 1200 interval w/ 400 recovery 800 interval w/ 400 Recovery 400 interval w/ 400recovery 2 mile cool-down March 23, 2011 2 mile warm-up 400 intervals w/ 200 recoveries; 400 recovery after the 3rd repeat 2 mile cool-down