Run Version
4 Rounds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
REST 90 SECONDS

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

Ok, so let's make sure you are reading this right.

It is 4 Rounds of 4 x 90 seconds run with 10 seconds rest between and 90 seconds rest between ROUNDS.

This means a total of 16-90 second intervals. Got it?

After every 4 sets of 90 seconds you rest 90 seconds instead of 10.

What’s the deal with 10 seconds rest anyway?

We are learning how to pace and feel where we are at! As mentioned above - goal for this workout is to travel the same distance for each 90 second interval without taking it "too easy" or dying off. Figure out what you are capable of holding!

Row Version
4 Rounds
Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
REST 90 SECONDS

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

Instructions are same as for the run.

Bike Version
4 Rounds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
REST 90 SECONDS

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

Instructions are same as the run, except measure calories instead of distance.