ENDURANCE | WEEK 36 | 08/30/2020

 
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RUN VERSION

Run Version

2 Rounds

Run 800 Meters - HARD
2 Min Recovery Jog
Run 600 Meters - HARD
2 Min Recovery Jog
Run 400 Meters - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Round 2 should take same time as Round 1!

Score time is TOTAL time including slow jogs and the first 2 min rest. Clock stops after second 400.

Hard = really uncomfortable but sustainable for the time assigned.

Recovery Jog = not walk

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!


Run Version No Distance Measured:

2 Rounds

Run 4 Min - HARD
2 Min Recovery Jog
Run 3 Min - HARD
2 Min Recovery Jog
Run 2 Min - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Measure the total distance for a score if possible.

Hard = really uncomfortable but sustainable for the time assigned.

Recovery Jog = not  walk

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!

ROW VERSION

Row Version

2 Rounds

Row 1000 Meters - HARD
2 Min Recovery Row Slow
Row 750 Meters - HARD
2 Min Recovery Row Slow
Row 500 Meters - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Round 2 should take same time as Round 1!

Score time is TOTAL time including slow recovery rows and the first 2 min rest. Clock stops after second 500.

Hard = really uncomfortable but sustainable for the time assigned.

Row Slow = at least keep the screen on....

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!

BIKE VERSION

Bike Version

2 Rounds

Bike 4 Min - HARD
2 Min Recovery Spin
Bike 3 min - HARD
2 Min Recovery Spin
Bike 2 Min - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Round 2 should get you same number of cals as Round 1!

Score time is TOTAL calories including those from the slow recovery spins. Stop counting cals after second 2 Min Bike.

Hard = really uncomfortable but sustainable for the time assigned.

Recovery Spin = keep moving but very very chill.

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!