ENDURANCE | WEEK 43 | 10/20/2019
Run Version:
10 Rounds
Run 200 Moderate Pace
Run 200 - SPRINT
Rest 1 Min
Score is total time, but goal is for every round to be consistent.Pace for moderate is sustainable - roughly your mile pace. Sprint means SPRINT! Go 95% effort!
Run Version (no measured distance):
10 Rounds
Run 1 Min - Moderate
Run 45 Seconds - Sprint
Rest 1 Min
Score is total time, but goal is for every round to be consistent.
**You can also run "Out" for one minute and then just sprint back so you don't have to measure the 45 seconds portion.Pace for moderate is sustainable - roughly your mile pace. Sprint means SPRINT! Go 95% effort!
Row Version:
10 Rounds
Row 250 Moderate Pace
Row 250 - SPRINT
Rest 1 Min
Score is total time, but goal is for every round to be consistent.
Pace for moderate is sustainable - roughly your 2k pace. Sprint means SPRINT! Go 95% effort!
Bike Version:
Men:
10 Rounds
15 Cal Moderate
15 Cal SPRINT
Rest 1 Min
Women:
10 Rounds
10 Cal Moderate
10 Cal SPRINT
Rest 1 Min
Score is total time but goal is for every round to be roughly the same.
Moderate pace should take roughly a minute - sprint is SPRINT as FAST AS YOU CAN!