ENDURANCE | WEEK 47 | 11/15/2020
Run Version
5 Rounds
2 Min at a moderate pace
20 Seconds Rest
90 Seconds at a moderate/ but faster pace
15 Seconds Rest
1 Min at a fast pace
10 Seconds rest
30 Seconds at a 98% effort pace
3 Min Rest
Score - if you are able to measure TOTAL distance you can mark it. Do NOT mess up paces trying to get a better score!
Goal - without looking try to match traveling the exact same distance each time. This is how we learn to pace.
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us.
The rest - although short - is also important. Don't skip it.
Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance every time. That is a good gauge for if you are hitting similar paces each round.
Row Version
5 Rounds
2 Min at a moderate pace
20 Seconds Rest
90 Seconds at a moderate/ but faster pace
15 Seconds Rest
1 Min at a fast pace
10 Seconds rest
30 Seconds at a 98% effort pace
3 Min Rest
Score - Total distance - but DO NOT screw up the paces trying to get a better score.
Goal - Without looking (cover the monitor or the distance on the monitor and only watch the clock) try to match traveling the exact same distance each time. This is how we learn to pace.
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us.
The rest - although short - is also important. Don't skip it.
Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance every time. That is a good gauge for if you are hitting similar paces each round.
Bike Version
5 Rounds
2 Min at a moderate pace
20 Seconds Rest
90 Seconds at a moderate/ but faster pace
15 Seconds Rest
1 Min at a fast pace
10 Seconds rest
30 Seconds at a 98% effort pace
3 Min Rest
Score - Total calories - but DO NOT screw up the paces trying to get a better score.
**if using a bike with distance just put that in and make a note in comments.
Goal - without looking (cover the monitor or the calories/distance on the monitor and only watch the clock) try to match traveling the exact same distance/calories each time. This is how we learn to pace.
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us.
The rest - although short - is also important. Don't skip it.
Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance/calories every time. That is a good gauge for if you are hitting similar paces each round.