Compex is fortunate and excited to work with Siri Lindley and Team Sirius. This month’s track workout is a flat-top pyramid designed to mimic the gradual build, pacing hold and then finish-line sprint of an ideal race.
Siri, Team Sirius and Compex have partnered to share a premium run workout designed to help you mix it up with the competition on the run leg.build strength, speed, and an elevated threshold. Follow that with a Compex recovery AND Compex strength building workout. Siri’s workout with Compex is the perfect pairing to help you run to stop the clock. Check it out and feel the difference:
Run track interval session : Flat-Top Pyramid
This is an awesome set: Fun, tough, and satisfying! You start out fast, get into a solid rhythm, and then you have to find some speed at the finish. Which is very relevant to a race itself, so it will give you that added mental advantage come race day.
The 200s are FAST effort.
The 400’s are still a fast effort but not as quite as fast as the 200 pace.
The 800’s are a solid effort,
While the 1 mile is very strong effort but maintain control – especially the last half when you are starting to have a build of fatigue
|Pre Warm Up||Compex Pre-WarmQuadriceps and Claves(Or if time challenged)Compex Potentiation
Quadriceps and Claves
|Warm Up||10-20mins easy jogging with 5×25 run strides building to a fast pace to ensure your muscles are fired up and ready to start.|
|Main Set||4×200 with 1 min rest3x400 with 1min rest2x800 with 2 min rest1 mile with 3min rest
2×800 with 2 min rest
3×400 with 1 min rest
4×200 with 1 min rest
|Warm Down||10-20mins easy jogging.|
|Compex post workout recovery||Active Recovery, Recovery Plus and Massage on the calves and gluteals since track workouts tend to overload these muscles leaving them feeling tight and sore|
|Strength Workout to enhance track session||Strength workout Level 2 to prevent the calf and gluteal overload|
Electrode Placement for Recovery and Strength
Compex Strength Program on Gluteals and Calves
|Day 1||Day 2||Day 3||Day 4||Day 5||Day 6||Day 7|
|Coach Siri’s Run Workout|
|Strength level 2||Strength level 2||Strength level 2|
Strength Level 2 settings
The Compex Muscle Stimulator’s electrical impulses reproduce the natural process of voluntarily contracting muscle. When these impulses bathe the motor nerves, the muscle responds with a deeper more complete contraction. A muscle cannot tell the difference between the signal for a voluntary contraction-one triggered by the brain- and the signal generated by electrostimulation.
The results are:
- more efficient workout regime
- less risk of injury to joints and tendons
- minimized cardiovascular fatigue
The Benefits of the Compex Muscle Stimulator include:
- Improve strength, endurance, speed and power-quickly
- Tone muscle
- Recruit more muscle with each contraction
- Customize workouts for an individual’s needs
- Thoroughly warm-up
- Recover faster