ENDURANCE | WEEK 02 | 01/05/2020
Run Version:
2 Rounds
Run 1200 Meters - Moderate
Run 400 Meters - 95% EFFORT
Run 600 Meters - Moderate/Slow
Rest 3 Min
Idea here is pre-fatigue - SPRINT - recover while still running.
Crush it.
Score is total time including rest!Moderate = uncomfortable but sustainable.
95% effort - not all out but close
Moderate/Slow = comfortable and sustainable but not a jog.
Run - No Measured Distance:
2 Rounds
Run 8 Min Moderate
Run 90 Seconds - 95% Effort!
Run 3:30 Moderate/Slow
Rest 3 Min
Idea here is pre-fatigue - SPRINT - recover while still running.
Crush it.
Score is total distance if you end up using a GPS watch or something that you can measure.Moderate = uncomfortable but sustainable.
95% effort - not all out but close
Moderate/Slow = comfortable and sustainable but not a jog.
Row Version:
2 Rounds
Row 1500 Meters - Moderate
Row 500 Meters - 95% EFFORT
Row 750 Meters - Moderate/Slow
Rest 3 Min
Idea here is pre-fatigue - SPRINT - recover while still moving.
Crush it.
Score is total time including rest!
Moderate = uncomfortable but sustainable.
95% effort - not all out but close
Moderate/Slow = comfortable and sustainable but not a jog.
Bike:
2 Rounds
Bike 8 Min Moderate
Bike 90 Seconds - 95% Effort!
Bike 3:30 Moderate/Slow
Rest 3 Min
Idea here is pre-fatigue - SPRINT - recover while still running.
Crush it.
Score is total calories. Do NOT mess up the paces to try and get a better score!
Moderate = uncomfortable but sustainable.
95% effort - not all out but close
Moderate/Slow = comfortable and sustainable but not a jog.