ENDURANCE | WEEK 38 | 09/13/2020
Run Version
5 Min Moderate
1 Min Rest
4 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
3 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
2 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
1 Min HARD
Mark your total distance if you are able to measure it.
Altogether, this one will take 40 minutes.
Moderate = Sustainable but uncomfortable
HARD = almost an all out pace for that time frame (should be faster for each one)
Rest = Stop. Try to remain upright and on your feet. Big breaths. Focus on lowering your heart rate.
Row Version
(For total distance)
5 Min Moderate
1 Min Rest
4 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
3 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
2 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
1 Min HARD
Score = Total Meters
Altogether this one is 40 minutes.
Moderate = Sustainable but uncomfortable
HARD = almost an all out pace for that time frame (should be faster for each one)
Rest = Stop. Try to remain upright and on your feet. Big breaths. Focus on lowering your heart rate.
Bike Version
(For Calories)
5 Min Moderate
1 Min Rest
4 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
3 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
2 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
1 Min HARD
Score = Total Calories
Altogether, this one will take 40 minutes.
Moderate = Sustainable but uncomfortable
HARD = almost an all out pace for that time frame (should be faster for each one)
Rest = Stop. Try to remain upright and on your feet. Big breaths. Focus on lowering your heart rate.