AppneistDynamic Workouts
Showing 8 workouts
Dynamic Intermediate 45-60 minutes
16x50m High-Volume Protocol
High-volume CO2 tolerance challenge with multiple pacing strategies.
Training Focus:
High-volume endurance CO2 tolerance mental stamina
Dynamic Intermediate 30-45 minutes
Progressive Distance Sets (75-50-25)
Descending distance protocol with ascending intensity.
Training Focus:
Speed variation FRC training pacing control
Dynamic Advanced 40-55 minutes
10x75m Minimal Rest Challenge
Distance endurance with minimal recovery between repetitions.
Training Focus:
Distance endurance mental management recovery optimization
Dynamic Intermediate 60-75 minutes
Long Dive + Percentage Protocol
Max effort dive followed by calculated percentage distances.
Training Focus:
Multiple long dives mental management energy distribution
Dynamic All Levels 15-25 minutes
Sprint Interval Sets (6-8x25m)
Maximum intensity sprints with minimal recovery.
Training Focus:
Speed development anaerobic capacity leg power
Dynamic Intermediate 35-45 minutes
Pyramid Distance Training (25-50-75-50-25)
Ascending then descending distances within sets.
Training Focus:
Pacing control endurance recovery efficiency
Dynamic Intermediate 15-25 minutes
Longer Dive (70-85% Effort)
Sub-maximal distance attempts at controlled intensity.
Training Focus:
Effort calibration technique maintenance sub-max performance
Dynamic Intermediate 45-55 minutes
Mixed Distance High-Volume (8x50m + 8x25m)
High-volume training with mixed distances completed in shortest total time.
Training Focus:
High-volume tolerance strategic pacing alternative discipline development