ENDURANCE | WEEK 08 | 02/16/2020
Run Version:
Run 1 Mile
Rest 1 Min
4 Rounds
400 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)
Run 1 Mile
Score is total time including rest.
Goal is steady and sustainable pace on mile. HARD but not all out 400s (all a consistent and painful pace). Steady and sustainable pace on second mile - second mile faster than the first.
Run Version (no distance)
Run 8 Min
Rest 1 Min
4 Rounds
90 Second Sprint
Rest 1 Min Between Sprints (Including after the last one)
Run 8 Min
Score is distance if you are able to measure it!
Goal is steady and sustainable pace on 8 min. HARD but not all out on the 90 seconds (all a consistent and painful pace). Steady and sustainable pace on second mile - second 8 min.
Row Version:
Row 2000 Meters
Rest 1 Min
4 Rounds
500 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)
Row 2000 Meters
Score is total time including rest.
Goal is steady and sustainable pace on the 2k. HARD but not all out 500s (all a consistent and painful pace). Steady and sustainable pace on second mile - second 2k faster than the first.
Bike Version
Bike 100 Cal (Men) /75 Cal (Women)
Rest 1 Min
4 Rounds
30 Cal Bike (Men) - HARD
22 Cal Bike (Women) - HARD
Rest 1 Min Between Sprints (Including after the last one)
Bike 100 Cal (Men) / 75 Cal (Women)
Score is total time including rest!
Goal is steady and sustainable pace on 100/75 Cal. HARD but not all out on the 30/22 Cal (all a consistent and painful pace). Steady and sustainable pace on second 100/75 Cals.