Labor Day Workout Program - Day 3 & 4

Day 3: Recovery, Thursday, August 29, 2013 Active rest day.  Do 60 mins of steady state aerobic activity between 70% of max heart rate (MHR).  Rowing machine, cycling, jogging, and swimming are all good choices.  For some people brisk hiking may be enough to get heart rate to 70%.

Active rest is superior to resting completely for recovery.  If you completed any of the strength workouts from Day 2 you are definitely in need of a rest day and recovery strategies that will have you ready for the sprint workout on Friday.

Day 2: Strength (Level I)

Day 2: Strength (Level II)

General formula for MHR is MHR = 220 - Age

Day 4: Sprints, Friday, August 30, 2013

Pick one of the three sprint workouts from this blog on sprinting.  Warm-up extensively before sprinting at high intensity.