ENDURANCE | WEEK 42 | 10/11/2020
Run Version
12 Min Run
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard
Rest 3 Min
9 Min Run
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD
Rest 2 Min
6 Min Run
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD
Rest 1 Min
3 Min Run
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD
Score: Total Distance if you are able to calculate it! If not just keep the appropriate paces and times.
Goal: Do NOT mess up the pacing trying to get a better score.
Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4 min easy run, 4 min moderate run, 4 min hard run. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.
What this means is that HARD for 4 min is slower than HARD for 1 min, etc. Base it off of that level of effort in that given time domain.
Row Version
12 Min Row
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard
Rest 3 Min
9 Min Row
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD
Rest 2 Min
6 Min Row
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD
Rest 1 Min
3 Min Row
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD
Score: Total Distance
Goal: Do NOT mess up the pacing trying to get a better score.
Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12 min has a 4 min easy row, 4 min moderate row, 4 min hard row. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.
What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.
Bike Version
12 Min Bike
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard
Rest 3 Min
9 Min Bike
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD
Rest 2 Min
6 Min Bike
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD
Rest 1 Min
3 Min Bike
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD
Score: Total Calories
Goal: Do NOT mess up the pacing trying to get a better score.
Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12 min has a 4 min easy bike, 4 min moderate bike, 4 min hard bike. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.
What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.