ENDURANCE | WEEK 19 | 05/03/2020
Run Version
3 Rounds
Each Round Is:
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
1 Min SPRINT
Rest 3 Min after the 1 Min Sprint
"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.
SPRINT is 90% effort.
Do NOT mess up the paces in order to get a better score.
Distance is how this is scored, but if you can't measure it that's ok!
Row Version
3 Rounds
Each Round Is:
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
1 Min SPRINT
Rest 3 Min after Sprint
"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.
SPRINT is 90% effort.
Do NOT mess up the paces in order to get a better score.
Bike Version
3 Rounds
Each Round Is:
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
1 Min SPRINT
Rest 3 Min after the Sprint
"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.
SPRINT is 90% effort.
Do NOT mess up the paces in order to get a better score.