ENDURANCE | WEEK 35 | 08/23/2020
This weeks endurance workout is a LONG one. It is 65 minutes of pretty much continuous movement. If you need to scale back a bit you may start with 8 min or even 7.
Run Version
10min easy + 30sec hard + 30sec rest
9min easy + 30sec hard + 30sec rest
8min easy + 30sec hard + 30sec rest
7min easy + 30sec hard + 30sec rest
6min easy + 30sec hard + 30sec rest
5min easy + 30sec hard + 30sec rest
4min easy + 30sec hard + 30sec rest
3min easy + 30sec hard + 30sec rest
2min easy + 30sec hard + 30sec rest
1min easy + 30sec hard + 30sec rest
This one is 65 minutes total!!
The "easy" should be a comfortable, sustainable pace.
The "hard" should be HARD - like 90-95% effort.
The "rest" should be off completely.
Score is total distance if possible to measure.
All 30 second surges should cover roughly same distance if possible.
Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.
Row Version
10min easy + 30sec hard + 30sec rest
9min easy + 30sec hard + 30sec rest
8min easy + 30sec hard + 30sec rest
7min easy + 30sec hard + 30sec rest
6min easy + 30sec hard + 30sec rest
5min easy + 30sec hard + 30sec rest
4min easy + 30sec hard + 30sec rest
3min easy + 30sec hard + 30sec rest
2min easy + 30sec hard + 30sec rest
1min easy + 30sec hard + 30sec rest
This one is 65 minutes total!!
The "easy" should be a comfortable, sustainable pace.
The "hard" should be HARD - like 90-95% effort.
The "rest" should be off completely.
Score is total distance if possible to measure.
All 30 second surges should cover roughly same distance if possible.
Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.
Bike Version
10min easy + 30sec hard + 30sec rest
9min easy + 30sec hard + 30sec rest
8min easy + 30sec hard + 30sec rest
7min easy + 30sec hard + 30sec rest
6min easy + 30sec hard + 30sec rest
5min easy + 30sec hard + 30sec rest
4min easy + 30sec hard + 30sec rest
3min easy + 30sec hard + 30sec rest
2min easy + 30sec hard + 30sec rest
1min easy + 30sec hard + 30sec rest
This one is 65 minutes total!!
The "easy" should be a comfortable, sustainable pace.
The "hard" should be HARD - like 90-95% effort.
The "rest" should be off completely.
Score is total distance if possible to measure.
All 30 second surges should cover roughly same distance if possible.
Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.