Category Archives: Workouts

Summer Workout Ideas for the Pool

Wednesday, May 28th, 2014

Summer Workout Ideas for the Pool

Megan Monroy, Zensah triathlete, hooked us up with a cool swim workout to get us ready for summer. Read below and let us know how it goes!

Alright!  Here we go! This swim workout is geared for a triathlete (emphasizing race conditions) but a great workout for run athletes too for cross training.

You will need a pull buoy, paddles, and a water bottle, and a kickboard (optional).  If you don’t have the gear, just do the pull section of the workout with no pull gear.

The total yardage is 2,100 yards.  If this is too much to start, take out the pull section and kick section.  Have fun and swim well!

Warm Up:
250 yards (10 laps) easy warm up.
150 yards (6 laps ) drills of your choice.
4 x 25yds (one lap)- second half of each lap ​increase swim speed to med/hard effort.
2 laps easy

-This is the perfect time to take down some water and do some light stretching before beginning the main workout

Main Set:
4 x 50 yds /2 laps at hard effort
3 x  100 yds /4 laps at race pace or a little slower than your 50 yd efforts (med/hard effort)

2 x 200 yds /8 laps at slower than race pace (medium effort)
2 x 50 yds /2 laps at hard effort
2 laps very easy
300 yds pull with gear focusing on stroke technique and a streamline position in the water

Warm down:
100 yds (4 laps) kicking with kickboard or streamline
100 yds very easy

Your swim workout is now complete!  Great job, this was not an easy one.


My 3 Favorite Workouts – Perfect when traveling the world

Saturday, May 24th, 2014

My name is David, I am from Austria, 24 years old, sports-mad since my early days – I am travelling around the world to participate in various races & competitions and to live the adventurous life. I am doing mostly Mountain and Ultra Running, Downhill Biking, Wakeboarding, Parkour, Calisthenics Snowboarding and Kiteboarding.

Below are some of my favorite workouts when traveling around the world.

1. High Intensity Interval Runs
70-80% intensity
10x 200 m, after each run 10 push ups, followed by 30 seconds break
10x 100 m, after each run 5 burpees, followed by 30 seconds break

>>> You can always increase the number of sets (runs) or reps (push ups/burpees). But set a goal BEFORE starting the workout and work all the way through!

2. Core Drills
30 sec, 30 reps, no break
choose from the following exercises:
Plank, Side Plank, Russian Twist, Mountain Climbers, Sit Ups, (Hanging) Leg Raises, Jackknife

>>> Use a timer app or stopwatch. No break, just switching exercises!

3. Plyometric
each exercise á 4 min, 1 min break in between
Jumping Lunges
Squat Jumps
180° Jumps
Jumping Jack

>>> Do as many reps as possible in 4 minutes, 1 minute break between each exercise.

It’s always important to keep up the high intensity! You can use a heart rate monitor to stay in 80-90% of your max. BPM (beats per minute) – which is approximately 140-160 BPM. That boosts your metabolism for hours – even after the workout is already finished!

What To Bring To the Ragnar Relay

Wednesday, October 10th, 2012

For those who haven’t heard of the Ragnar Relay, it is an overnight relay made up of 6-12 people. Although it may seem intense, it is a fun and team building relay that caters to all runners, from beginners to experts. Ragnar Relays are all over the US, so it may be closer to you thank you think! However, since most of us haven’t done overnight relays before, the packing list is going to be a little different. Read below to see what items Zensah recommends you bring for your first Ragnar Relay.

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Zensah Zombie Anywhere 5K

Wednesday, September 26th, 2012

Zensah has teamed up with Anywhere 5K to host the Zensah Zombie Anywhere 5K!

What is the Zensah Zombie Anywhere 5K? It is a race on October 27th and 28th that can be run anywhere and at any time.

Registration is free and there is only rule – you must dress up  for your run. Dress up as a zombie or whatever else you would like to be for halloween and run a 5K wherever you would like. Then, submit your photo to Anywhere 5K and you could win a free pair of compression leg sleeves.

To register, please follow this link here.


Basic Nutrition Information for Athletes

Monday, August 13th, 2012

Training hard and eating healthy helped her win this Gold Medal!

Training hard and eating healthy helped her win this Gold Medal!

Jaws dropped when Michael Phelps, decorated Olympic athlete, recently revealed that his training diet consisted of consuming 12,000 plus calories a day. On average, most people would eat that many calories worth in about three to four days! We may not all be Olympic athletes, but in order to be a successful one, it’s a must to maintain good health and shape. If you want to swim (or run, dunk, play, etc.) your way to a gold medal you don’t have to follow Phelp’s training diet (phew!). Below is a guide on nutrition information for athletes. Happy eating!

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