ENDURANCE | WEEK 36 | 08/30/2020
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
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
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!