ENDURANCE | WEEK 18 | 04/26/2020
Run Version (Unable to Measure Distance)
5 Rounds
4 Min ON
4 Min OFF
RX+: 10 Rounds - yes. This takes OVER an hour! Stick with 5 rounds if you have never run that much!!
Rest completely during the off. Stand walk a bit.
Score: If you can use a watch or something that measures total distance, that works!
Run Version (For Time)
5 x 800
1:1 Work to Rest Ratio (EXACTLY)
Goal: Same pace for each - just slightly slower than your mile PR pace
RX + = 10 Rounds (Same work to rest / same pacing)
So for these, if you have a 7 min mile PR - you will shoot for roughly 3:30-3:45 per 800. If you have a 6 min mile PR pace you will shoot for 3:00-3:15.
DO NOT go fast on the first few and then drop off. The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout. Your score is your average time for the 800s.
Row Version
4 x 1000
1:1 Work to Rest Ratio (EXACTLY)
Goal: Same pace for each - just slightly slower than your 2k PR pace
RX + = 8 Rounds (Same work to rest / same pacing)
So for these if you have a 8 min 2k PR - you will shoot for roughly 4:00 - 4:15 per 1000. If you have a 10 min 2k PR pace you will shoot for 5:00-5:15.
DO NOT go fast on the first few and then drop off. The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout. Your score is your average time for the 800s.
Bike Version
5 x 60 Cal Bike
(Women 44 Cal Bike)
1:1 Work to Rest Ratio (EXACTLY)
Goal: Same pace for each
RX + = 10 Rounds (Same work to rest / same pacing)
DO NOT go fast on the first few and then drop off. The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout. Your score is your average time for the 800s.