2024-01-12

• Overview: In this longer cardio workout athletes will workout through rounds of running, rowing, and biking. Between rounds, athletes will rest 2 minutes. Pacing from the start will be a key component of this workout.
• Run: Should be completed in 2:00 or less.
• Row: Should be completed in 2:00 or less.
• Bike: Should be completed in 2:00 or less.
• Score: Total time it takes to complete the workout.

• Athletes should aim to complete each round in roughly the same amount of time.
• We should be careful not to run too fast at the start of each round so that we still have lots of energy left in the tank for the row and the bike.
• The place we are likely to slow down the most, if paced incorrectly, would be the row. Let's see if we can hold our pace by rowing at our 2k time trial pace or up to 5s slower than that.
• Let's be sure to set the damper setting on the bike and rower at something that will allow you to breathe heavy but not smoke the legs. Slightly lower resistance is better.

400 METER RUN

• Reduce Distance
• 2:00 Time Cap
• 500/450m Row
• 400/360m Ski
• 1,000/900m Bike
• 300m Air Run

500/450 METER ROW

• Reduce Distance
• 2:00 Time Cap
• 400/360m Ski
• 1,000/900m Bike
• 400m Run
• 300m Air Run

1,000/900 METER BIKE ERG

• Reduce Distance
• Time Cap
• 500/450m Row
• 400/360m Ski
• 400m Run
• 300m Air Run

200 Meter Run
200 Meter Row
400 Meter Bike Erg