ENDURANCE | WEEK 28 | 07/05/2020
Run Version
3 Rounds
Run 200 Meters
Rest 60 Seconds
Run 200 Meters
Rest 60 Seconds
Run 200 Meters
Rest 60 Seconds
Run 200 Meters
Rest 3 Min
3 Rounds
Run 400 Meters
Rest 75 Seconds
Run 400 Meters
Rest 3 Minutes
Run 800 Meters
Score is total time including rest - PLEASE READ INSTRUCTIONS
Put what pace you chose for your 200s in comments.
Run Version
(No Measured Distance)
3 Rounds
Run 1 Min
Rest 1 Min
Run 1 Min
Rest 1 Min
Run 1 Min
Rest 1 Min
Run 1 Min
Rest 3 Min
3 Rounds
Run 2 Min
Rest 75 Seconds
Run 2 Min
Rest 3 Minutes
Run 4 Min
Score is total distance (if you have like a watch or something that can track it)
Row Version
3 Rounds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 3 Min
3 Rounds
Row 500 Meters
Rest 75 Seconds
Row 500 Meters
Rest 3 Minutes
Row 1000 Meters
Score is total time including rest - PLEASE READ INSTRUCTIONS!
Put what pace you held/500 in comments.
Bike Version
3 Rounds
Bike 15/10 Cal
Rest 60 Seconds
Bike 15/10 Cal
Rest 60 Seconds
Bike 15/10 Cal
Rest 60 Seconds
Bike 15/10 Cal
Rest 3 Min
3 Rounds
Bike 30/22 Cal
Rest 75 Seconds
Bike 30/22 Cal
Rest 75 Cal
Rest 3 Min
Bike 60/45 Cal
First number is Men's distance, Second number is Women's distance.
Score is total time including rest - PLEASE READ INSTRUCTIONS.
Put pace you chose in comments!
Ok, whichever version of this you use - the PACE per section should be the same!
The goal would be to use your pace for a solid 800 meter run, or 1000 meter row, or 60/45 cal bike for the OTHER sections as well.
So if I plan to run a 4:00 800 - my 200 pace during that section should be 30 seconds and my 400 pace during the following section should be 1:00.
If you plan to row a 4:00 1k - same idea. Row 1:00 x 250s and 2:00 x 500s....
You do NOT get extra points for going crazy fast and pacing wrong. The whole goal is to get comfortable at that longer pace for other intervals.
It will feel SLOW at first, but just like last week - it will catch up!
For section 1 - you will do 4 x the distance (200 run, 250 row or 15/10 cal) with 60 seconds rest between. After 4 x of that - you rest 3 minutes - THAT IS 1 ROUND. You have a total of 3 rounds of that.
For section 2 - you will do 2 x - the distance (400 run, 500 row, or 30/22 cal) with 75 seconds between. After 2 x of that you will rest 3 min. THAT IS 1 ROUND. You have a total of 3 rounds of that.
For section 3 it is ONE TIME - 800 m run, 1000 m row, or 60/45 cal bike!