ENDURANCE | WEEK 23 | 05/31/2020
Run Version
Run 4 Min MODERATE
2 Min Rest
3 Times with no rest between:
Run 1:30 SPRINT
Run 1:00 SLOW
Then Rest 90 Seconds
3 Times with no rest between:
Run 1:00 SPRINT
Run 1:30 Slow
Then Rest 90 Seconds
3 Times with no Rest
Run 0:45 SPRINT
Run 1:45 SLOW
Then Rest 90 Seconds
3 Times with no Rest between:
Run 0:30 SPRINT
Run 2:00 SLOW
Then Rest 90 Seconds
Run 4 Min MODERATE
No specific distances on this one. But here's how to figure out your pace.
Slow - not a walk, but a complete recovery pace.
Moderate - Super sustainable, but not super comfortable.
Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.
When it says 3 times with no rest in between:
For example:
3 Times with no rest between:
Run 1:30 SPRINT
Run 1:00 SLOW
That means you go 1:30 Sprint - Run 1:00 Slow then right into 1:30 Sprint - then 1:00 Slow then 1:30 Sprint - then 1:00 Slow THEN rest 90 seconds.
Have fun!
Scale as necessary - this is a doozy!
Row Version
Row 4 Min MODERATE
2 Min Rest
3 Times with no rest between:
Row 1:30 SPRINT
Row 1:00 SLOW
Then Rest 90 Seconds
3 Times with no rest between:
Row 1:00 SPRINT
Row 1:30 Slow
Then Rest 90 Seconds
3 Times with no Rest
Row 0:45 SPRINT
Row 1:45 SLOW
Then Rest 90 Seconds
3 Times with no Rest between:
Row 0:30 SPRINT
Row 2:00 SLOW
Then Rest 90 Seconds
Row 4 Min MODERATE
No specific distances on this one. But here's how to figure out your pace.
Slow - a complete recovery pace but keep moving steady.
Moderate - Super sustainable, but not super comfortable.
Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.
When it says 3 times with no rest in between:
For example:
3 Times with no rest between:
Row 1:30 SPRINT
Row 1:00 SLOW
That means you go 1:30 Sprint - Row 1:00 Slow then right into 1:30 Sprint - then 1:00 Slow then 1:30 Sprint - then 1:00 Slow THEN rest 90 seconds.
Have fun!
Scale as necessary - this is a doozy!
Bike Version
For total calories
Bike 4 Min MODERATE
2 Min Rest
3 Times with no rest between:
Bike 1:30 SPRINT
Bike 1:00 SLOW
Then Rest 90 Seconds
3 Times with no rest between:
Bike 1:00 SPRINT
Bike 1:30 Slow
Then Rest 90 Seconds
3 Times with no Rest
Bike 0:45 SPRINT
Bike 1:45 SLOW
Then Rest 90 Seconds
3 Times with no Rest between:
Bike 0:30 SPRINT
Bike 2:00 SLOW
Then Rest 90 Seconds
Bike 4 Min MODERATE
(If your bike measures distance instead of calories - just put meters as your score and make that note in comments)No specific calories on this one. But here's how to figure out your pace.
DO NOT MESS UP THE PACING TO TRY AND GET A BETTER SCORE!
Slow - a complete recovery pace but keep moving steady.
Moderate - Super sustainable, but not super comfortable.
Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.