ENDURANCE | WEEK 15 | 04/05/2020
Run Version
2 Rounds
2 Min Hard
4 Min Easy
2 Min Hard
Rest 1 Min
90 Seconds Hard
3 Min Easy
90 Seconds Hard
Rest 1 Min
1 Min Hard
2 Min Easy
1 Min Hard
Rest 1 Min
30 Sec Hard
1 Min Easy
30 Sec Hard
Rest 1 Min
Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.
Easy is a recovery pace, but keep moving.
ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving...even if it is almost a walk pace.
Score is total distance, but as always do NOT mess up the pacing to try to get a better score.
This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.
Row Version
2 Rounds
2 Min Hard
4 Min Easy
2 Min Hard
Rest 1 Min
90 Seconds Hard
3 Min Easy
90 Seconds Hard
Rest 1 Min
1 Min Hard
2 Min Easy
1 Min Hard
Rest 1 Min
30 Sec Hard
1 Min Easy
30 Sec Hard
Rest 1 Min
Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.
Easy is a recovery pace, but keep moving.
ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving.
You could also have a goal PACE for the HARD intervals. For Women 2:05 or less (faster if you are good on the rower). Men 1:45 or less for the HARD intervals.
Score is total distance, but as always do NOT mess up the pacing to try to get a better score.
This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.
Bike Version
2 Rounds
2 Min Hard
4 Min Easy
2 Min Hard
Rest 1 Min
90 Seconds Hard
3 Min Easy
90 Seconds Hard
Rest 1 Min
1 Min Hard
2 Min Easy
1 Min Hard
Rest 1 Min
30 Sec Hard
1 Min Easy
30 Sec Hard
Rest 1 Min
Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.
Easy is a recovery pace, but keep moving.
ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving.
Score is total calories, but as always do NOT mess up the pacing to try to get a better score.
You can also set a goal PACE like WATTS for the work times and try to hold it every time it is HARD. Men between 350-400+. Women over 300 would be a TOUGH goal.
This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.