B r e a k a w a y W O M E N ' S C L U B

A W o r k o u t & W e l l n e s s c o m m u n i t y f o r W o m e n 4 0 +

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Short Video to help with navigating this page
Another Short Video to help with scheduling your workouts
There is no failing, only learning. What did you learn from last week? How would you like this week to be different?
Download / print a blank Weekly Training Planner Template
Use this template to build out your training plan for the week. Workouts rarely happen by chance. It takes planning and prepping.
Decide if this is a rest week or a build week (See Guidelines) and then decide what days you will workout.
What type of cardio workouts you will do (run, ride, swim, or walk)
How many days of cardio you will do, and
How many body workouts (HIIT, Functional Strength, Lifting Heavy and mobility) you will do.
Use the workouts below to build your training plan for the week.
Read our Guidelines
Feeling stuck or overwhelmed on how to start? Schedule an orientation

Build week: is when we are getting after it and have a full load of workouts. Typically we want to have 2 or 3 weeks of build, followed by a rest or deload week.
Rest / Deload Week: is when we taper off a little to let your body recovery and absorb the workouts from the previous build weeks. We recommend having a rest week every 3rd or 4th week. See what your body and mind needs. Typically, women post menopause tend to do better with a rest week after 2 weeks of build. Rest weeks are vital to help with motivation and fitness gains.
Rest Week workouts: have an extra rest day. Do some social workouts. Drop one of the high intensity workouts (SIT or HIIT). Do more mobility work. Go for a walk for your cardio. Find a good mix that leaves you feeling recuperated and ready to get back to a build week.
It's OK to have two days of back-to-back HARD days (for example: harder cardio workout and HIIT or Strength workout). Make day 3 an EASY day (for example: rest or mobility work).
We recommend doing HIIT (High Intensity Interval Training), SIT (Sprint Interval Training), and LSD (Long Steady Distance) each just once a week due to the stress on our body.
We like to have at least one day a week of complete rest.
Find a time to sit down to plan your week. It helps if you do this the same day / time each week to build a habit. Your workouts don't have to look the same every week (for example: strength always on a Monday). Arrange your workouts around your work-life schedule.
If you need accountability: you can always use the FB group to share upcoming workouts and get inspiration, but also use the the Weekly Training Planner to set the time of your workout and what prep you'll need to do. Set yourself up for success.
Warm-Ups & Cool Downs: Don't skimp on preparing your body for the workout. If you have a favorite warm-up that works for your body, go for it.
For run/walk and cycling workouts you will see a duration range. Pick a duration that works for your available time and current fitness.
If you have a day of physical activity (work, yard work, house chores, etc.), this is still physical activity! Don't wear yourself down by trying to fit in a 'workout' unless you have the energy, desire and time.

Intensity is measured by perceived effort: EASY, EASY-MOD, MOD, MOD-HARD, and HARD.
RI = Rest Interval
SIT = Sprint Interval Training. These are bike or run finishers to do after a functional strength workout or lifting heavy workout ... If you have the time, energy and desire. These are great to do if you have a busy week and have to drop one of your normal run or bike workouts. You can adapt these run / bike workout finishers to rowing, step machine, etc.
HIIT = High Intensity Interval Training
LSD = Long Steady Distance

We don't want you to feel stuck or overwhelmed as you get started.

As with any new program, there is a learning curve. It will take a little time to understand the layout, where to click and to understand some of the acronyms and terminology. We don't want you to be frustrated or overwhelmed. We're here to support you the first few weeks until you get the 'lay of the land'.

Schedule a 1-on-1 ...>>>

Week of Nov 14th, 2022

CARDIO Run / Walk Workouts

1. Endurance Run 30-60 min. + EASY-MOD

2. Intervals 30-45 min. MOD-HARD

3. Tempo Run 30-55 min. MOD

4. SIT 20-30 min. HARD

Endurance (EASY-MOD)

45-60min+

Run for the prescribed amount of time staying aerobic.

Run each mile consistently.

Intervals (MOD-HARD)

30-45min.

Warm-up:

5-10 minutes easy jogging with some efforts

Workout:

10 x 60 sec. MOD-HARD to HARD.
RI = 3 min Jog / Walk EASY

Cool down:

3-10 min easy jog / walk EASY

Tempo Run (EASY-MOD)
30-55 min.

Warm-up:

5-10 minute walk / jog

Workout:

Perform the following for the length of the run:
1 x 5 minutes EASY-MOD
1 x 5 minutes EASY
Repeat for the length of the run.

Cool down:

3-10 min easy jogging / walking.

Endurance (EASY-MOD)

45-60min+

Run for the prescribed amount of time staying aerobic.

Run each mile consistently.

Intervals (MOD-HARD)

30-45min.

Find a flat area away from traffic that allows you to safely do hard efforts.

Warm-up:

5-10 minutes easy jogging
3 x 30s strides. RI = 1 min jog or walk
3 x 30s accelerations. RI = 1 min jog or walk
3 x 15s near-max sprints. RI = 1 min jog or walk

Workout:

10 x 60s MOD-HARD to HARD.
RI = 3 min Jog / Walk EASY

Cool down:

3-10 min easy jog / walk EASY

Tempo Run (EASY-MOD)

30-55 min.
A tempo run is a continuous run with a build-up to your 10-K race pace

Focus on a cadence of 90 and locking in a steady pace.

Warm-up:

5-10 minute walk / jog.
3 x 15 sec. Accelerations

Workout:

Perform the following for the length of the run:
1 x 5 minutes EASY-MOD
1 x 5 minutes EASY
Repeat for the length of the run.

Cool down:

3-10 min easy jogging / walking.

SIT (HARD)

20-30 min.

Warm-up:

3-5 min EASY
3 x 15s accelerations.
1 min EASY

Workout:

15 sec. MOD-HARD to HARD / 3 min EASY
20 sec. MOD-HARD to HARD / 3 min EASY
25 sec. MOD-HARD to HARD / 3 min EASY
30 sec. MOD-HARD to HARD / 3 min EASY
Repeat

Cool Down:

3-5 min EASY

Endurance (EASY-MOD)

45-60min+

Walk for the prescribed amount of time staying aerobic.

Walk each mile consistently.

Intervals (MOD-HARD)

30-45min.

Find a flat area away from traffic that allows you to safely do harder efforts.

Warm-up:

5-10 minutes easy walking

Workout:

10 x 60s MOD-HARD to HARD.
RI = 3 min Walk EASY

Cool down:

3-10 min walk EASY

Tempo Walk (EASY-MOD)

30-55 min.
A tempo walk is in-between EASY and HARD.
Focus on locking in a steady pace.

Warm-up:

5-10 minute walk / jog.

Workout:

Perform the following for the length of the walk:
1 x 5 minutes EASY-MOD
1 x 5 minutes EASY
Repeat for the length of the Walk.

Cool down:

3-10 min easy walking.

CARDIO: Bike Workouts

1. Tempo Ride 30-90 min. + MOD

2. Hill Repeats 45-90 min. HARD

3. Endurance Ride 60 min.+ EASY

4. Indoor Ride Video...>>> 60 min. MOD-HARD

5. Indoor BIKE SIT 30 min. HARD

6. Indoor Ride Zwift: Less than 30 min to Burn / "Emily's Short Mix"

7. Indoor Ride: Zwift: Less than 60 min to Burn / "The McCarthy Special"

8. Livestream Indoor Cycling Workouts coming soon!!!

Tempo Ride

30-90 min + MOD

Warm-up:

Easy Spinning for 10-20 minutes.

Workout:

1 x 3 min. Tempo Riding (MOD) / RI = 2 min. (EASY)
1 x 5 min. Tempo Riding (MOD) / RI = 3 min. (EASY)
1 x 8 min. Tempo Riding (MOD) / RI = 4 min. (EASY)
1 x 10 min. Tempo Riding (MOD) / RI = 5 min. (EASY)
1 x 12 min. Tempo Riding (MOD) / RI = 6 min. (EASY)

Cool Down:

Easy Spinning for 10-15 minutes

Hill Repeats
45-90 min. HARD

Find a hill that takes you 4 minutes to climb.

Warm-up:

Easy Spinning for 10-20 minutes. During this time perform the following:

Workout:

5-10 x 4 min. Seated Hill Efforts (MOD to MOD-HARD)
RI = 3-5 mins Easy Spinning.

Cool down:

Easy Spinning for 10-20 minutes

Endurance Ride

60min.+ EASY

Ride for 2 hours +

Every hour of the ride, perform:

3 - 5 x 30 sec. High Cadence Jumps
Recovery Interval (RI) = 1 minute.

Effort: EASY with some MOD on climbs

Cadence: Natural Cadence / close to 90

Tempo Ride

30-90 min + MOD

Tempo workouts are a MOD effort.
Focus on efficient pedaling (no dead spots in the pedal stroke and little coasting).
Keep a relaxed and still upper body.
Maintain a natural cadence close to 90.
Tempo rides can be done on flat roads or rolling.

Warm-up:

Easy Spinning for 10-20 minutes. During this time perform the following:
1 x 30 sec High Cadence Seated Jump (easy gear). Spin for 2 min.
1 x 30 sec Lower Cadence Seated Jump (moderate gear). Spin for 2 min.
1 x 30 sec Lower Cadence Standing Jump (harder gear). Spin for 2 min.
Repeat this sequence of jumps 2 to 3 times until you feel ready to go.

Workout:

1 x 3 min. Tempo Riding (MOD) / RI = 2 min. (EASY)
1 x 5 min. Tempo Riding (MOD) / RI = 3 min. (EASY)
1 x 8 min. Tempo Riding (MOD) / RI = 4 min. (EASY)
1 x 10 min. Tempo Riding (MOD) / RI = 5 min. (EASY)
1 x 12 min. Tempo Riding (MOD) / RI = 6 min. (EASY)

Cool Down:

Easy Spinning for 10-15 minutes

Hill Repeats
45-90 min. HARD

Find a hill that takes you 4 minutes to climb and you have gearing that allows you to climb comfortably while seated (so not too steep). While performing the climbing efforts: keep the upper body as still and as relaxed as possible. Stay seated for the duration of the climb. Find a gear that allows you to pedal with a cadence of 65-80. This should not feel like you are grinding away and pushing a big (hard) gear. There should be no knee pain.

Warm-up:

Easy Spinning for 10-20 minutes. During this time perform the following:
1 x 30 sec High Cadence Seated Jump (easy gear). Spin for 2 min.
1 x 30 sec Lower Cadence Seated Jump (moderate gear). Spin for 2 min.
1 x 30 sec Lower Cadence Standing Jump (harder gear). Spin for 2 min.
Repeat this sequence of jumps 2 to 3 times until you feel warmed-up.

Workout:

5-10 x 4 min. Seated Hill Efforts (MOD to MOD-HARD)
RI = 3-5 mins Easy Spinning.

Cool down:

Easy Spinning for 10-20 minutes

Endurance Ride

60min.+ EASY

Ride for 2 hours +. This is an endurance workout and the effort should be overall EASY. What can make it feel like a harder ride will be the distance / time in the saddle. Stay aerobic as much as you can. Select a relatively easy gear that allows you to ride with a cadence close to your natural cadence. Your effort may creep up into feeling MODERATE on the climbs. That’s OK, but overall try not to push the hills too hard. Aim for a consistent effort throughout the workout.

Every hour of the ride, perform:

3 - 5 x 30 sec. High Cadence Jumps
(shift to 1-2 gears harder and increase your effort and leg speed. Stay seated).
Recovery Interval (RI) = 1 minute.

Effort: EASY with some MOD on climbs

Cadence: Natural Cadence / close to 90

Indoor Ride Video...>>>

60 min. MOD-HARD

SIT: (Sprint Interval Training):
Warm-up:

5-10 min spin (include 3 x 30s Max Cad. 3 x 30s Time Trial efforts. 3 x 30s Stand)

Workout:

25 sec. HARD / 1:35 min. EASY x10

Cool Down:

5-10 min spin

Indoor Ride Zwift: Less than 30 min to Burn / "Emily's Short Mix"

Indoor Ride: Zwift: Less than 60 min to Burn / "The McCarthy Special"

CARDIO: Swim Workouts

1. Technique Swim 30-60 min.

2. Long Intervals 30-60 min.

3. Short Intervals 30-60 min.

Technique Swim
Warm-up:

500y

Set 1:

1 x 100y Full stroke Swimming. Effort 90%. RI = 20-30 sec.
1 x 100y arms only. RI=20-30 sec.
1 x 100y legs only. RI= 20-30 sec
1 x 100y drills.

Repeat for a total of 5.

Cool Down:

Easy 200y

Long Intervals

Warm up:

300-500y.

Set 1:

Drills 10 X 50 yards. RI = 15-30s.

Set 2:

4-6 x 400 yards. MOD-HARD
RI= 60s.

Cool Down:

Easy 200y

Short Intervals

Warm up:

300-500y

Set 1: Fast repeats without sacrificing form.

10 x 50y. HARD. RI = 30-60s.
100y recovery
10 x 25y. HARD. RI = 30-60s
100y recovery
10 x 50y. HARD. RI = 30-60s
100y recovery

2nd Set:

Easy 500-1000y continuous swim.

Cool down

100-300y easy swimming

Technique Swim
Warm-up:

500y (250y easy swimming / 250y of 25y F/S and 25y Drill or choice of stroke)

Set 1:

1 x 100y Full stroke Swimming. Effort 90%. RI = 20-30 sec.
1 x 100y arms only. RI=20-30 sec.
1 x 100y legs only. RI= 20-30 sec
1 x 100y drills.

Repeat for a total of 5.

Cool Down:

Easy 200y

Long Intervals

Warm up:
FLAF (Full, Legs only, Arms only, Full)

100-150y Full Stroke
100-150y Legs only
100-150y Arms only
100-150y Full Stroke

Set 1:

Distance per stroke. 10 X 50 yards. 90% effort. Consistent. RI = 15-30s.

Set 2:

4-6 x 400 yards. Consistent swimming at 5 secs faster than "race pace". RI= 60s.

Cool Down:

Easy 200y

Short Intervals

Warm up:
FLAF (Full, Legs only, Arms only, Full)

100-150y Full Stroke
100-150y Legs only
100-150y Arms only
100-150y Full Stroke

Set 1: Fast repeats without sacrificing form.

10 x 50y. HARD. RI = 30-60s.
100y recovery
10 x 25y. HARD. RI = 30-60s
100y recovery
10 x 50y. HARD. RI = 30-60s
100y recovery

2nd Set:

Easy 500-1000y continuous swim.

Cool down

100-300y easy swimming

BODY Workouts

1. Functional Strength Video...>>>

2. Mobility: Yoga for Runners with Adriene Video...>>>

3. HIIT: White Board with Video (See High Intensity Tab)

4. Core Workout (See Strength Tab)

5. Mobility: Adidas Foam Rolling Video...>>>

6. Strength: White Board with Video (See Strength Tab)

7. Bike SIT: White Board Workout (See High Intensity Tab)

8. Run SIT: White Board Workout (See High Intensity Tab)

9. Livestream Body Workouts coming soon!!!

Functional Strength Video...>>>

Strength: White Board with Video
Download / Print PDF ...>>>

Warm-up:

1 mile jog or 10 min spin on bike
14-min Warm-up Video...>>>
OR
8-Min Warm-up Video...>>>

Workout: VIDEO of movements...>>>

Set 1:

Air Bench (level 2: single leg, wtd). Arms pullovers or backstroke presses 30-60s
Downward Dog Push-ups (level 2: single leg) x10 -15
Plank around the world 30-60s
Repeat 3 times

Set 2: