Longer pacing practice this week before a new time trial next week…

 

ENDURANCE:

5 minute Run, Row or Bike

(5k pacing the entire time, 16/18 mph on Bike)

Walk 150m for rest/recovery

3 minute Run, Row or Bike

(2k pacing the entire time, 18-20/20-22 mph on Bike)

Walk 150m for rest/recovery

4 minute Run, Row, Bike

(Same pacing as 5 minute)

Walk 150m for rest/recovery

2 minute Run, Row, Bike

(1k pacing for the entire time, 19-21/21-23 on the Bike)

Walk 150m for rest/recovery

3 minute Run, Row, Bike

(Same pacing as the 5 & 4 minute)

Walk 150m

400m Run, 500m Row OR 800m Bike for time

(All out!)

 

Justin VanBeek

Written by: Justin VanBeek

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