ENDURANCE | WEEK 14 | 03/29/2020
Run Version
6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace
Score is distance.
DO NOT mess up the paces to get a better score!
RX + - wear a vest if you are into that sort of thing.
Your ON Pace should be similar to a pace if you were doing a HARD mile.
Your Rest Pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.
So, you will be moving the entire 30 minutes!
Row Version
6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace
Score is distance.
DO NOT mess up the paces to get a better score!
Your ON Pace should be similar to a pace if you were doing a HARD 2k row.
Your Rest Pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.
So, you will be moving the entire 30 minutes!
Bike Version
6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace
Score is total calories.
DO NOT mess up the paces to get a better score!
Your ON Pace should be HARD.
Your Rest Pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.
So, you will be moving the entire 30 minutes!