ENDURANCE | WEEK 03 | 01/12/2020
WARM UP
Running Warm Up
Run Version
3 Rounds
Run 400 HOT
Run 400 Slow
Run 300 HOT
Run 300 Slow
Run 200 HOT
Run 200 Slow
Run 100 HOT
Run 100 Slow
Rest 5 Min between rounds.
HOT - Means run hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.
Score is combined time from all 3 intervals - DO NOT INCLUDE REST.
Run Version (No Measured Distance)
3 Rounds
Run 90 Sec HOT
Run 3 Min Slow
Run 1:15 HOT
Run 2:30 Slow
Run 1 Min HOT
Run 2 Min Slow
Run 30 Seconds HOT
Run 1 Min Slow
Rest 5 Min between rounds.
HOT - Means run hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.
Score is total distance if you are able to measure it!
WARM UP
Running Warm Up
Row Version
3 Rounds
Row 500 HOT
Row 500 Slow
Row 400 HOT
Row 400 Slow
Row 300 HOT
Row 300 Slow
Row 200 HOT
Row 200 Slow
Row 100 HOT
Row 100 Slow
Rest 5 Min between rounds.
HOT - Means row hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.
Score is combined time from all 3 intervals - DO NOT INCLUDE REST.
WARM UP
Running Warm Up
Bike Version
3 Rounds
Bike 90 seconds HOT
Bike 3 Min Slow
Bike 1:15 HOT
Bike 2:30 Slow
Bike 1 Min HOT
Bike 2 Min Slow
Bike 30 Seconds HOT
Bike 1 Min Slow
Rest 5 Min between rounds.
HOT - Means run hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.
Score is total calories from all 3 combined.