Another endurance week!

 

We will do an endurance test next week to get pacing times for future workouts…

 

ENDURANCE:

2000m Row / 1 Mile Run / 2.5 Mile Bike

REST 3:00

1500m Row / 1200m Run / 2.0 Mile Bike

REST 3:00

1000m Row / 800m Run / 1.5 Mile Bike

REST 3:00

500m Row / 400m Run / 1.0 Mile Bike

 

PACING:

2000 & 1500m Row – 3-5 seconds faster than your 500m average for 5000m

1600 & 1200m Run – 5-10 seconds faster than your mile average for 5k

2.5 & 2 Mile bikes – 16-20 mph

 

1000 & 500m Row – 2k 500m average

800 & 400m Runs – 1 mile pacing

1.5 & 1 mile bikes – 18-22 mph

 

Justin VanBeek

Written by: Justin VanBeek

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