For this week's Endurance we are posting 5k/10k run options since normally we would be hosting our meet up in Hawaii for the Ultimate Hawaiian Trail Run this weekend! For more info on the the trail run and how you can support the Keala Foundation which provides an amazing after school support program for the kids on Kauai head to Members Only - Connect - Ultimate Hawaiian Trail Run.

Of course there are bike/row options here too!

The idea is to choose ONE of the following and do it this week. Not ALL of them.

Max Effort 5k Run

If you have no way of tracking your meters, simply run at a moderate pace for 25-30 minutes!

Max Effort 10k Run

If you have no way of tracking your meters, simply run at a moderate pace for 50-60 minutes!

Max Effort 5k Row

Max Effort 10k Row

20 Min Max Cal Bike

Shooting for around 300 Cals for Men and 200 Cals for Women

If you have a different type of bike - you can still do this one and just go for distance or calories!

40 Min Max Cal Bike

Men looking for 450-500 Cals
Women looking for 350-400 Cals

Regardless of what bike you have just cruise at an uncomfortable but sustainable pace for 40 min!