ENDURANCE | WEEK 49 | 12/01/2019
Run Version (Measured Distance)
1000 Meter Run
Rest 2 Min
800 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
600 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
400 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
200 Meter Run
If these distances are too much for you - scale all 1000s to 800s and cut out first 2 intervals.
Pace should be similar for all runs but the last 100 meters of each run should be a sprint!
Run Version - Distance Not Measured
Run 5 Min
Rest 2 Min
Run 4 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 3 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 2 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 1 Min
Last 20 Seconds of each interval should be a sprint!
Pace throughout the rest should be similar
Put down total distance if you are able to measure through a gps watch or something.
Row Version
1200 Meter Row
Rest 2 Min
1000 Meter Row
Rest 2 Min
1200 Meter Row
Rest 2 Min
750 Meter Row
Rest 2 Min
1200 Meter Row
Rest 2 Min
500 Meter Row
Rest 2 Min
1200 Meter Row
Rest 20 Min
250 Meter Row
Pace should be similar for all rows but the last 100 meters of each should be a sprint!
Bike Version
Bike 5 Min
Rest 2 Min
Bike 4 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 3 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 2 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 1 Min
Last 20 Seconds of each interval should be a sprint!
Pace throughout the rest should be similar