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259
Workout

The elite of endurance

~1 h. 11 min.
~852 kcal
⁉️ Comments

"The elite of endurance" This set of exercises at a more complex level is aimed at developing strength and coordination. Developing coordination helps improve swimming technique. More efficient technique reduces water resistance and saves energy, resulting in faster speeds and better results. Cycling requires good body coordination, especially when turning, changing speed and climbing. Developing coordination helps triathletes gain better bike control and stability, which is important for safety and performance during the race.

Warm up
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Hammock
1
Level: 1
8
Subscription needed
Single leg hip hinge
1
Level: 1
5
Subscription needed
W extension
1
Level: 1
8
Main exercises
Round 1
Y - Abduction
8
Level: 3
10
Subscription needed
Pike (sideways with rotation)
10
Level: 4
6
Subscription needed
Backward lunge
8
Level: 6
10
Subscription needed
Backward lunge single arm
9
Level: 7
10
Subscription needed
Sumo squats
6
Level: 2
15
Subscription needed
Squat jump
10
Level: 3
12
Subscription needed
Round 2
Y - Abduction
8
Level: 3
10
Subscription needed
Pike (sideways with rotation)
10
Level: 4
6
Subscription needed
Backward lunge
8
Level: 6
10
Subscription needed
Backward lunge single arm
9
Level: 7
10
Subscription needed
Sumo squats
6
Level: 2
15
Subscription needed
Squat jump
10
Level: 3
12
Subscription needed
Round 3
Y - Abduction
8
Level: 3
10
Subscription needed
Pike (sideways with rotation)
10
Level: 4
6
Subscription needed
Backward lunge
8
Level: 6
10
Subscription needed
Backward lunge single arm
9
Level: 7
10
Subscription needed
Sumo squats
6
Level: 2
15
Subscription needed
Squat jump
10
Level: 3
12
Subscription needed
Round 4
Y - Abduction
8
Level: 3
10
Subscription needed
Pike (sideways with rotation)
10
Level: 4
6
Subscription needed
Backward lunge
8
Level: 6
10
Subscription needed
Backward lunge single arm
9
Level: 7
10
Subscription needed
Sumo squats
6
Level: 2
15
Subscription needed
Squat jump
10
Level: 3
12
Subscription needed
Round 5
Y - Abduction
8
Level: 3
10
Subscription needed
Pike (sideways with rotation)
10
Level: 4
6
Subscription needed
Backward lunge
8
Level: 6
10
Subscription needed
Backward lunge single arm
9
Level: 7
10
Subscription needed
Sumo squats
6
Level: 2
15
Subscription needed
Squat jump
10
Level: 3
12
Subscription needed
Cool down
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Scapular Mobility
1
Level: 1
8
Subscription needed
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Sumo squat
1
Level: 2
10
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
Subscription needed

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