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Tuesday

AM – Run – Tempo Session

Details TBD

PM – Cycling – Hill Repeats (Arlington Water Tower)

Increase your power and cycling specific strength with hill repeats. The workout will last around 60 min between warm up, hill repeats and cool down. Depending on your fitness we’ll do 4-8 hill repeats using the downhill as recovery. There are two options, the hard route (shorter but steeper) and the ‘easy’ route (longer, less steep).

Location: Arlington, MA, Water tower (Park Circle)

Map: Hard option – Moderate Option

Time: 6:15 pm

Wednesday 

** Until July 4th, 2017 – Run – Hill Repeats (Belmont)

Improve your Threshold pace and strength with our Hill repeats sessions. The workout will last around 45-60 min including warm up, main sets and cool down. The hills start at 6p star so make sure you get there all warmed up!

Location: Belmont, Clifton Street.

Map: http://www.mapmyride.com/routes/view/1611185779

Time: 6:00 pm

* As of July 11th  we switch to – Track Sessions Repeats (Belmont)

Improve your Threshold Pace and strength with our track workouts. The workout will last around 60 min including warm up with dynamic stretching, drills and plyometrics, main sets with options for athletes training from Sprint to Ironman and cool down with proper static stretching techniques.

Location: Belmont, Brendan Grant Field

Map: https://goo.gl/maps/opFsZ6BnBAJ2

Time: 6:00 pm

Thursday

AM – Run –

Details TBD

PM – Cycling –

Details TBD

Friday

AM – Open water swim (Walden Pond) – starting June 16, 2017

Improve your open water swim skills by learning how to navigate, improve swim sighting, draft, bilateral breathing and changes in speed which are vital for a successful race performance. The pond allows doing different swim distances from ½ a mile to loops up to 2.4 miles or more. The typical we’ll do is a few out and backs (~1 mile)

Location: Walden Pond, Concord, MA.

Map: http://goo.gl/maps/f7C3

Time: 7am

Saturday

AM – Swim – Open Water (Walden Pond)

Improve your open water swim skills by learning how to navigate, improve swim sighting, draft, bilateral breathing and changes in speed which are vital for a successful race performance. The pond allows doing different swim distances from ½ a mile to loops up to 2.4 miles or more. The typical we’ll do is a few out and backs (~1-2miles)

Location: Walden Pond, Concord, MA.

Map: http://goo.gl/maps/f7C3

Time: 7am

AM – Cycling – Long/Tempo Ride (Out of Concord)

Develop both, speed and endurance while doing long rides on different routes around Concord, Lincoln, Harvard, Acton, Carlisle, Stow, etc. The distances will vary from 40 to 100 miles and the speed will depend on the workout and group. Based on who shows up we will break down in groups so people can ride with others with similar abilities. Still, we recommend you to be familiar with the routes, bring saddle bag with tubes/pump and have a cell phone handy.

Location: Walden Pond, Concord, MA.

Map: Starting at Walden Pond Parking Lot

Time: 8:15am

Sunday

AM – Cycling + Run

Details TBD