20240512 Day 763 Part-1 - Lifefitness Stepmill Conditioning,

20240512 Day 763 Part-1
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Lifefitness Stepmill Conditioning,
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“The Burning of Prospero,”
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3+ Miles/6750+ Steps Distance Goal,
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Level-14 Setting/117 Steps Per Minute Pace 1st 20:00 Minutes,
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Level-15 Setting/123 Steps Per Minute Pace 2nd 20:00 Minutes,
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Level-16 Setting/130 Steps Per Minute Pace Last 20:00 Minutes,
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60:00 Minutes/1-Hour Time Goal,
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60:00 Total Time,
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7382 Total Steps,
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1234Kcal Total, Distance/Time Goal: Attained
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With my gains on the bike, the Level-14/117 Steps Per Minute Stepmill Hour is becoming incrementally less stimulative. 117SPM is roughly equivalent to Low-300+ Watts FTP or around 4.3 Watts/Kg FTP at 70Kg. At this point, that’s barely in Zone-2 for me at the bottom end. I’ve maxed out the Stepmill on Level-20 previously but at a high fatigue cost so this, “Burning of Prospero” workout hits a nice middle ground. I get to be a bit deeper into Zone-2 but with my current fitness level, it shouldn’t come at a noticeably greater fatigue cost.
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This is how thinking Athletes “adjust fire” on program design as the organism (their body) adapts to continued exposure to the various stresses imposed by training.
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Following the Stepmill, I first do some Isometrics with a Minute+ of Quadruplex and Side Bridge each side. My back has been bugging me ever since the long drive from Texas last weekend so I need to do some extra work to address that till it’s ameliorated.
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Last, before Part-2 I do my regular daily dose of Toes to Bar, 100x as a 10x10.
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Link 🔗 to my video on “Choosing Exercises & Stimulus to Fatigue Ratio” 👇🏾👇🏾👇🏾
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https://youtu.be/1AWbCUzoACo?si=xcIWLVs-WiuxS1Qf
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Link 🔗 to my video on “Sets, Training Splits & Maximum Recoverable Volume” 👇🏾👇🏾👇🏾
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https://youtu.be/17HZnrShD0E?si=AKX2P-6pwZZMrvCU
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Link 🔗 to my video on “Load & Volume Considerations” 👇🏾👇🏾👇🏾
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https://youtu.be/LymNHPPBULo?si=qa5QhAZYgGw1Dn2N
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Link 🔗 to my “Training Order, Same Session Cardio & Weights” video ⬇️⬇️
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https://youtu.be/69Zndsd6cQk?si=LLWk7rRUvVaz3_L6
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Link 🔗to my “This is What Zone-2 Looks Like!!” Video 👇🏾👇🏾
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https://youtu.be/dgthbLTRqf4?si=b_f_QFGGgcVt49zW
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Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾
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https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H
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People are counting on you so take care of yourself 🤙🏿
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Stay in the fight🇺🇸🇰🇪
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If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃
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Link 🔗 in my bio👇🏿👇🏿👇🏿
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