20240302 Day 692 Part-2 - A Conditioning Deep Dive

20240302 Day 692 Part-2
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A Conditioning Deep Dive
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I want to establish in this post some of my personal standards, how I came to set these specific values and what they mean in the broader scope of my overall training.
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1-Mile Standard: 03:20 Minutes, 100 RPM
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Precor Bike, Level-10 Resistance
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Lifefitness Bike, Level-14 Resistance
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This puts me at 2 Miles @06:40 Minutes and 3 Miles @10:00 Minutes respectively. This is the “warmup/setting the pace” phase. Remember these values.
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The OG Alternate APFT event was the 10Km Bike (with less resistance) and a Sub-24:00 Minute time cap. That was the genesis of this training.
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Eventually one day I accomplished 25Km in around 50 Minutes and change. I did the math and determined that to get to 30K in an hour I’d have to exceed the 03:20 Minute Mile because I’d need to hit 10K in UNDER 20 Minutes.
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I then looked at the RPM and time at 1-Mile as well as RPE and established level-14 as the equivalent value on the Lifefitness model in order to have an alternate option at different gyms as well as a different stimulus like changing bars when you squat.
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That established the 2 standards of a “pass” or, 52:00 Minute 25Km in which case I succeed but am not able to get 30Km in an hour or “exceeding the standard” or maintaining a Sub-03:20 Mile BUT ALSO for a longer time domain. It’s significantly more difficult.
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A couple of key values came from establishing these metrics. First, to “pass” I’ll need to have an FTP of 3 Watts/Kg or higher and to get 30Km I’ll need at least 4.
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People are counting on you so take care of yourself 🤙🏿
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Stay in the fight🇺🇸🇰🇪
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