Workouts
Experimental

Daily training

2024-01-16

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Mindset

Struggle Is Necessary

"Boat Shoes"35 min

For Time:
1,500/1,350 Meter Row
1,200 Meter Run

Rest 3 Minutes

1,000/900 Meter Row
800 Meter Run

Rest 3 Minutes

500/450 Meter Row
400 Meter Run

Time Cap: 35 Minutes

Stimulus
  • Overview: This is a repeat workout from 9/2/22. 3 intervals with 3 minutes of rest between efforts means that athletes should be pushing their paces during all intervals.
  • Athletes should aim for a strong effort during each interval knowing that there is rest between each rounds.
  • Rows: Should be about 6:00, 4:00, 2:00.
  • Runs: Should be about 6:00, 4:00, 2:00.
  • Adjust distances as needed to accomplish this within the time cap.
  • Score: Total time to complete work.
Strategy
  • Descending distances with 3 minutes of rest between each set should mean that we are pushing the pace as we move through this piece.
  • Third interval should be as close to a sprint as we can get with the shortest distances.
Substitutions

1500M/1000M/500M ROW

  • Reduce Distances
  • 6:00/4:00/2:00 Time Caps
  • 1200m/800m/400m Ski
  • 3000m/2000m/1000m Bike

1200M/800M/400M RUN

  • Reduce Distances
  • 6:00/4:00/2:00 Time Caps
  • 1200m/800m/400m Ski
  • 3000m/2000m/1000m Bike
  • 900m/600m/300m Air Run
Movement prep

Easy to Moderate Pace:
1:00 Row
200m Run

Moderate to Hard Pace:
:30 Row
100m Run