2024-07-30

• Overview: We're aiming for consistency across these efforts today to the best of our abilities. Each of these should take about the same amount of time during each of our 10:00 windows. How well do you know your paces on each of these movements in order to game plan your work to be about the same effort?
• Bike: 9:00 or less of work.
• Row: 9:00 or less of work.
• Run: 10:00 or less of work.
• Score: Total working time (not including any rest).

• Athletes are aiming to either push their paces and see what they can do under a higher level of fatigue, or pace it out knowing that they'll have enough in the tank to complete each interval in about the same amount of time.
• If we are not familiar with pacing on the bike and rower, we want to be able to hold about a 2:20 or faster split pace on both of these machines today. We can adjust our distances as needed or see how far we get within the 9:00 clock in order to use this information moving forward.
• If we are pretty comfortable on 2-3 of these movements, lets try to plan our paces on each and keep them close! You may surprise yourself with the paces you're able to maintain.

4000/3600M BIKE

• Reduce Distance
• 9:00 Time Cap
• 2000/1800m Row
• 1600/1440m Ski
• 1600m Run
• 7:00-9:00 Moderate Effort Treadmill/Runner

2000/1800M ROW

• Reduce Distance
• 9:00 Time Cap
• 1600/1440m Ski
• 4000/3600m Bike
• 1600m Run
• 7:00-9:00 Moderate Effort Treadmill/Runner

1600M RUN

• Reduce Distance
• 10:00 Time Cap
• 2000/1800m Row
• 1600/1440m Ski
• 4000/3600m Bike
• 7:00-9:00 Moderate Effort Treadmill/Runner

:30 Spiderman
:30 Down Dog + Pedal Feet
:30 Toy Soldiers
:30 Calf Stretch (Each Side)

1 Round @ Easy Pace:
1:00 Bike Erg
1:00 Row
200m Run

1 Round @ Harder Effort:
500/450m Bike
250/225m Row
200m Run