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Dr. Cohen’s Workout – 12/22/2014

Workout
SWIM
Warm Up: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim.
Main Set: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses.
100 (15”) 200 (20”) 300 (40”) 300 (40”) 200 (30”) 100.
Cool Down: Easy combination of kicks and strokes for 10 minutes.
Total: 2000

Results
100 – 1:40
200 – 3:45
300 – 5:33
300 – 5:38
200 – 3:41
100 – 1:47

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Dr. Cohen’s Workout – 12/21/2014

Workout: 

RUN
8-10 mile run in Z1/2. Option to pick it up to Z3 if you’re feeling good the last 20′

SWIM
Warm Up: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
Main Set: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 300 (10”) moderate.
Rest 2 minutes.
Kick 300 steady.
6 x 50 relaxed speed (15”).
Cool Down: 200-300 easy swim.
Total: 2450-2550

Results:
Run
Time – 1:32:01
Distance – 9.50 miles
Pace – 9:41 min/miles
Calories – 1009

Swim
1st 300 – 6:00
2nd 300 – 6:12
3rd 300 – 7:28
4th 300 – 6:23

6 50’s
1) 1:04
2) :50
3) :53
4) :55
5) :54
6) :56

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Dr. Cohen’s Workout – 12/19/2014

Workout:
BIKE

Warm-up well (15′ Z1) and then do 10 x 1′ hard all out effort with 1′ spin recoveries. Get to top end quickly.
5- 10 minutes recovery spin
Main Set – 3 x 10 minutes in Zone 3. Be sure to use a fan, too! 2 minutes recovery between efforts.
Cool down –  easily and stretch.

RUN
20′ Easy right off the bike

Results:
BIKE
Distance – 25 miles
Speed – 18.7 mph
Avg HR – 123
Max HR – 154

RUN
Distance – 2.07 miles
Pace – 9:43 min/miles

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Dr. Cohen’s Workout – 12/16/2014

Workout:
SWIM
Warmup: 300 swim, 200 pull
Test:Swim 3 x 300s with exactly 30 seconds rest between each 300. The goal of the set is to swim at the highest average speed possible.
Cooldown – 500 

BIKE
Hilly ride in Zones 1-3. Include the following set:
4 x 3′ Z5 with 2′ recovery between each(easiest way is to use the same moderate grade hill)

RUN
15′ shakeout run only!

Results:
SWIM
1st 300 – 5:28
2nd 300 – 5:21
3rd 300 – 5:19

BIKE
Distance – 21.6 miles
AVG HR – 116
Max HR – 165

RUN
Distance – 1.64 miles
Pace – 9:18 min/mile

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Dr. Cohen’s Workout – 12/14/2014

WORKOUT

Swim:

Warm-Up:
300 easy swim.
6 x 50 done as 25 scull, 25 count strokes.
Main Set:
1 x 500 at T-pace + 5 seconds per 100.
10 x 100 (40”) descending. Start easy and finish at T-pace on last one.
Cool Down:
200 easy.
Total: 2300

Run: 

75 minutes of Z1- 3 only on mixed terrain.

RESULTS

Swim:
500  – 10:54
10 x 100:
1) 100 – 1:53
2) 100 – 1:54
3) 100 – 1:57
4) 100 – 1:50
5) 100 – 1:53
6) 100 – 1:49
7) 100 – 1:49
8) 100 – 1:56
9) 100 – 1:58
10) 100 – 1:57

Run:
Distance – 8.10 miles
Pace – 9:27/mile
HR Avg – 149

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Dr. Cohen’s Workout – 12/12/2014

Workout:

Bike:
Easy 30′ spin building from 60-75%. High cadence 90 plus.
4 x 1′ ILT each leg and 4 x 90 second high cadence spinups (gradually build from 80-100 plus cadence)
10 x 30″ tabatas. 30″ ALL OUT followed by 30″ OFF
5 minutes cool to finish.

Run:
1 Mile Slow
1 Mile Moderate
1 Mile Fast

Yoga:
1 Hour Restorative

Results:

Bike:
Distance – 16.9 miles
HR Max – 167

Run:
Mile 1 – 9:04
Mile 2 – 8:01
Mile 3 – 7:50

Yoga:
1 Hour Restorative

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Dr. Cohen’s Workout – 12/10/2014

Workout:
Simply hilly run pushing hard on the uphills (Zone 4 and 5) and coasting on the downhills. Metrics can be a mix of RPE, pace, and heart rate since heart rate lags on short hills, and you might not be able to hit your pace goals on the uphills.

Results:
Distance – 6.45 miles
Pace – 9:23/mile
HR Avg – 145
HR Max – 178

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Dr. Cohen’s Workout – 12/08/2014

Workout:
Warm Up:
200 pull.
100 kick.
300 swim.
100 kick.
Main Set:
Set 1 = 4 x 75 (10”) done as 25 fast, 25 slow, 25 fast.
1-minute rest.
Set 2 = 4 x 75 (10”) done as 25 fast, 25 slow, 25 fast.
1-minute rest.
Set 3 = 4 x 75 (10”) done as 25 fast, 25 slow, 25 fast.
1-minute rest.
Set 4 = 4 x 75 (10”) done as 25 fast, 25 slow, 25 fast.
10 x 25 fast (30”).
8 x 50 fast (30”).
Cool Down:  
500 very easy.

Results: 
Set #1 = 6:18
Set #2 = 6:21
Set #3 = 6:17
Set #4 = 6:14

 

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Dr. Cohen’s Workout – 12//06/2014

Workout:
90 minutes of hilly ride in Zones 1-3. At 60 minute marker perform 5 x 2′ Z5 with 2′ recovery between each set.

Results:
Distance – 18.72
Avg HR – 134
Max HR – 181
Cals – 789
Avg Watts – 139.4
Max Watts – 457
Avg Cadence – 63.8
Max Cadence – 129
Avg Grade – 2.2
Max Grade – 10.0