2024-06-27

• Overview: We've got four big intervals of mono-structural work today, and these two movements can definitely interfere with each other if we are not paying attention to our breathing and form. We want to earn more time on the bike to build calories, but if we come out too hot on the runs, it may work against us.
• Runs: Less than 6:00, 5:00, 4:00, 3:00 each round respectively.
• Bike: Aiming to have at least 1:00, 2:00, 3:00, 4:00 respectively on the bike each round. Adjust run distances to allow for that.
• Score: Total calories accumulated on the bike.

• Athletes should be aiming to get the runs done fairly quickly to earn the time on the bike to build calories. With 3 minutes of rest after each interval we should be pushing faster than we are comfortable and maximizing our recovery time.
• While accumulating calories on the bike, remember that you have an upstroke as well as a down stroke on the pedals, try to pull up with your hamstrings as much as you are pushing down with your quads to help minimize quad fatigue.

1200/1000/800/600M RUN

• Reduce Distances
• 6:00, 5:00, 4:00, 3:00 Caps
• 1500/1250/1000/750M, 1350/900/450/225M Row
• 800/600/400/200M Ski
• 2000/1500/1000/500M, 1800/1350/900/450M Bike
• 900/750/600/450M Air Run

CALORIE BIKE ERG

• Sub Ski/Assault/Echo/Air Run

1 Round on a :90 Clock @ Hard Effort Pace:
200m Run
Max Calorie Bike Erg