ENDURANCE | WEEK 33 | 08/11/2019
RUN VERSION
Run 4 Min MODERATE
2 Min Rest
3 Times with no rest between:
Run 1:30 SPRINT
Run 1:00 SLOW
Then Rest 90 Seconds
3 Times with no rest between:
Run 1:00 SPRINT
Run 1:30 Slow
Then Rest 90 Seconds
3 Times with no Rest
Run 0:45 SPRINT
Run 1:45 SLOW
Then Rest 90 Seconds
3 Times with no Rest between:
Run 0:30 SPRINT
Run 2:00 SLOW
Then Rest 90 Seconds
Run 4 Min MODERATENo specific distances on this one. But here's how to figure out your pace.
Slow - not a walk, but a complete recovery pace.
Moderate - Super sustainable, but not super comfortable.
Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.
When it says 3 times with no rest in between:
For example:
3 Times with no rest between:
Run 1:30 SPRINT
Run 1:00 SLOW
That means you go 1:30 Sprint - Run 1:00 Slow then right into 1:30 Sprint - then 1:00 Slow then 1:30 Sprint - then 1:00 Slow THEN rest 90 seconds.
Have fun!
Scale as necessary - this is a doozy!
ROW VERSION
Row 4 Min MODERATE
2 Min Rest
3 Times with no rest between:
Row 1:30 SPRINT
Row 1:00 SLOW
Then Rest 90 Seconds
3 Times with no rest between:
Row 1:00 SPRINT
Row 1:30 Slow
Then Rest 90 Seconds
3 Times with no Rest
Row 0:45 SPRINT
Row 1:45 SLOW
Then Rest 90 Seconds
3 Times with no Rest between:
Row 0:30 SPRINT
Row 2:00 SLOW
Then Rest 90 Seconds
Row 4 Min MODERATENo specific distances on this one. But here's how to figure out your pace.
Slow - a complete recovery pace but keep moving steady.
Moderate - Super sustainable, but not super comfortable.
Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.
When it says 3 times with no rest in between:
For example:
3 Times with no rest between:
Row 1:30 SPRINT
Row 1:00 SLOW
That means you go 1:30 Sprint - Row 1:00 Slow then right into 1:30 Sprint - then 1:00 Slow then 1:30 Sprint - then 1:00 Slow THEN rest 90 seconds.
Have fun!
Scale as necessary - this is a doozy!
BIKE VERSION
For total calories
Bike 4 Min MODERATE
2 Min Rest
3 Times with no rest between:
Bike 1:30 SPRINT
Bike 1:00 SLOW
Then Rest 90 Seconds
3 Times with no rest between:
Bike 1:00 SPRINT
Bike 1:30 Slow
Then Rest 90 Seconds
3 Times with no Rest
Bike 0:45 SPRINT
Bike 1:45 SLOW
Then Rest 90 Seconds
3 Times with no Rest between:
Bike 0:30 SPRINT
Bike 2:00 SLOW
Then Rest 90 Seconds
Bike 4 Min MODERATENo specific calories on this one. But here's how to figure out your pace.
DO NOT MESS UP THE PACING TO TRY AND GET A BETTER SCORE!
Slow - a complete recovery pace but keep moving steady.
Moderate - Super sustainable, but not super comfortable.
Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.