APH-2025-047

Endurance - Cultivation

Austin Haedicke

cultivationendurance

training-log-personal

184 Words | Read Time: 50 Seconds

2025-02-14 13:42 -0800


Energy System: Endurance

Difficulty: Cultivation


Intention:

Originally this session was set up as an alternating EMOM for 21 minutes. The idea is that the intervals work as a pacer, so rather than burst through the movements (making it an anaerobic capacity session), try to fill the entire minute with the exercise.

This experimentation is what makes this particularly session “cultivation.” It requires some exploration and experimentation.

For myself, I decided to take the work load as written and, because I had cooked myself a little too much on Monday, set the goal of keeping my heart rate under 150 bpm. In other words, true Zone 2.

The same condition applied for the “cool down.”

Warm Up:

3 rounds of:

  • Shoulder CARs x 3 / side
  • Bear Crawl x 10m
  • Lunge + Cossack Squat x 10m
  • Lunge + Kick x 10m

Work:

7 rounds (not for time):

  • Bike x 15 calories
  • Lunge x 30 total
  • Push Up x 15 total

Support:

  • Walk at mild incline x 5 min

Results:

  • Austin:

    • Work [29:53, 138 bpm avg.], Support [134 bpm avg.]

Resource:

  • Ollin BJJ Support, Aerobic 02