Compex is fortunate and excited to work with Siri Lindley and Team Sirius. Every month, Siri Lindley will provide a challenging workout, followed by a recovery program utilizing the Compex Muscle Stimulator.
About Siri Lindley
Siri is not only a world champion triathlete in her own right:
• She coaches an amazing group of professional triathletes to World Champion
ship records and wins across the globe.
• Siri was voted the 5th most influencial person in triathlon this year by
This month’s run workout is a great set for building fitness, strength, threshold and speed. Try to maintain the same pace you started with, throughout the session, even while the rest shortens. Try to find rolling hills for varied terrain. This workout is a great opportunity to work on uphill/downhill run form.
|Compex Pre-warm Up||Compex Pre-Warm up on Calves|
|Warm Up||Warm up 10-15 mins easy. During last 5 mins. include 5×15 seconds building to fast with 45 seconds easy.|
|Main Set||10×2 mins Hard effort @ 85% effort. First 4 with 1 min very easy walk or jog. Next 4 with 45 seconds very easy walk or jog. last 2 with only 30 seconds recovery.|
|Warm down||Warm down anything from 5-15 mins.|
|Post Workout||Compex Active Recovery, Recovery Plus, Massage|
|Compex Strength||After swim-bike-run for the day, use the Compex Resistance program on the Quadriceps and Gluteals (see below chart)Week-1 Compex on Day 1,3,6 using the Compex Resistance Level 1|
Compex Resistance Program For Quadriceps And Gluteals (see below for additional info):
|Day 1||Day 2||Day 3||Day 4||Day 5||Day 6||Day 7|
|Coach Siri’s Run Workout|
|Resistance Level-1||Resistance Level-1||Resistance Level-1|