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.