Treadmill / Row / Bike / CTF Lateral Jump Burpees
Do you know your treadmill speeds / 500 m row / stroke pace / RPM Bike pace at maximum level ?
OK , so you are now in the sub 12 minute category of FitBrit (Advanced) and you are thinking about training for the big day in December and then thinking how is the best way to train for this?
Well lets something straight outa the way first, those of you with a qualifying time of – sub 10’s (Men) sub 11 (Women’s) one of you will win this.
So there is no magic potion here, if you are in that category, chances are you have a good shot at winning FitBrit. But training for FitBrit needs a very good understanding of your maximal output.
So here at WGC , we have developed a Treadmill , Row , Bike and CTF finish Circuit.
To understand your maximal outputs in set distances.
A game plan before you go into the final is a good starting point. To know what your maximal reach is during each stage of FitBrit in your head and what you can do without gassing out during your race is a sensible approach.
Alternative Training is the new approach to endurance events, where the focus is more on brain activity during an endurance race and heart rate control. It’s exclusive to WGC and is reliant on having a sports watch monitor and understanding splits in your training approach.
This 2000 m pyramid plays on set speeds with 30 seconds recovery
800 m – as fast as you can on one speed
600 m – match your above speed
400 m – match your above speed
200 m + 2 kph on your best speed
Row 500 m pace
At 400 m (finals distance) you need to get as much distance covered in the shortest possible time (No shit Sherlock) But if you get on to row and are unable to give your best ever 400 m, it could be the matter of winning and losing .
The final 400 m needs to be conducted by not even looking at the screen , but knowing how many pulls / strokes will get you to the finish line. So you must work on your row ratio. And get the most economical finish.
You must be able to complete 400m in your set number of pull / strokes.
Lvl 14 for Men is a hard slog and Level 10 for women is a push
120 plus rpm must be maintained for the duration of the 1.5 km .
You will need to be coming in under 2 minutes – 2.20 for a 1.5 km finish
Ideally if Mens Fitness and Fitness First DW Fitness got their act together they would be supplying WattBikes.
World Gym Challenge – FitBrit Gym Circuit 2
30 second recoveries prepare the brain in knowing exactly what breaks you are getting when mixed with fixed distances .
2 min recovery breaks allow the heart rate to return to a lower acceptable start point
The CTF Lateral Jump Burpees need to be completed in one hit, which will be possibly where a lot of finalist will come unstuck and a smooth technique , is what needs to be worked on.