Run Version:

5 Rounds
Run 200 Meters
Jog 200 Meters
Run 600 Meters

Rest 3 Min between rounds

Goal: Same time for all 5 rounds.

The goal here is to learn pacing, but also to push at the end of the 600s.

Do not come out too hot.

The jog pace should be a JOG that is definitely noticeably slower than the run pace.

Scale number of rounds if necessary.

Run Version (no way to measure):

5 Rounds
Run 1 Min
Jog 1 Min
Run 3 Min

Rest 3 Min between rounds

Goal: Same distance for all 5 rounds (if you can measure with a watch or something as you go)

The goal here is to learn pacing, but also to push at the end of the 3 Min intervals.

Do not come out too hot.

The jog pace should be a JOG that is definitely noticeably slower than the run pace.

Scale number of rounds if necessary.

Row Version:

5 Rounds
Row 250 Meters Moderate/Hard
Chill Row 250 Meters
Row 500 Meters Moderate/Hard

Rest 3 Min between rounds

Goal: Same time for all 5 rounds.

The goal here is to learn pacing, but also to push at the end of the 500s.

Do not come out too hot.

The chill pace should be CHILL and definitely noticeably slower than the Moderate/Hard pace.

Scale number of rounds if necessary.

Bike Version:

5 Rounds
15 Cal Bike (Men) / 10 Cal Bike (Women) Moderate Hard
15 Cal Bike (Men) / 10 Cal Bike (Women) - CHILL PACE
45 Cal Bike (Men) / 30 Cal Bike (Women) Moderate Hard

Rest 3 Min Between Rounds

Goal: Same time for all 5 rounds

Do not come out too hot! Chill pace should be noticeably slower than moderate hard pace.