2024-09-24

• Overview: Gear up for a progressive endurance challenge: start with a quick round of biking, running, and rowing, and then increase your distances in each of the following rounds. Each effort is followed by a rest period that should be equal to the time you spent working, helping you recover and prepare for the next set. Manage your pace to maintain intensity throughout the workout, especially as the distances grow.
• Bike Erg: About 1:00, 2:00 and 4:00 respectively.
• Run: About 1:00, 2:00 and 4:00 respectively.
• Row: About 1:00, 2:00 and 4:00 respectively.
• Score: Time to complete work, including rest.

• Athletes are aiming to keep their splits similar as the distances double each round. First round is about 3:00 of work, second is about 6:00 and the third should be around 12:00.
• While the first part shouldn't be an all out sprint, it's going to be a fast paced start, your rest minutes should be spent slowing down your breathing so that your heart rate comes down and you can maintain similar intensity throughout each round of work.

500/450M BIKE

• Reduce Distance
• 1:00 Time Cap
• 250/225m Row
• 200/180m Ski
• 200m Run
• 12/10 Calorie Assault/Echo
• 1:00 Effort on Air Runner/Treadmill

1000/900M BIKE

• Reduce Distance
• 2:00 Time Cap
• 500/450m Row
• 400/360m Ski
• 400m Run
• 25/20 Calorie Assault/Echo
• 2:00 Effort on Air Runner/Treadmill

2000/1800M BIKE

• Reduce Distance
• 4:00 Time Cap
• 1000/900m Row
• 800/720m Ski
• 800m Run
• 50/40 Calorie Assault/Echo
• 4:00 Effort on Air Runner/Treadmill

200M RUN

• Reduce Distance
• 1:00 Time Cap
• 250/225m Row
• 200/180m Ski
• 500/450m Bike
• 12/10 Calorie Assault/Echo
• 1:00 Effort on Air Runner/Treadmill

400M RUN

• Reduce Distance
• 2:00 Time Cap
• 500/450m Row
• 400/360m Ski
• 1000/900m Bike
• 25/20 Calorie Assault/Echo
• 2:00 Effort on Air Runner/Treadmill

800M RUN

• Reduce Distance
• 5:00 Time Cap
• 1000/900m Row
• 800/720m Ski
• 2000/1800m Bike
• 50/40 Calorie Assault/Echo
• 4:00 Effort on Air Runner/Treadmill

250/225 METER ROW

• Reduce Distance
• 1:00 Time Cap
• 200/180m Ski
• 500/450m Bike
• 200m Run
• 1:00 Effort on Air Runner/Treadmill
• 12/10 Calorie Echo/Assault

500/450 METER ROW

• Reduce Distance
• 2:00 Time Cap
• 400/360m Ski
• 1000/900m Bike
• 400m Run
• 2:00 Effort on Air Runner/Treadmill
• 25/20 Calorie Echo/Assault

1000/900 METER ROW

• Reduce Distance
• 5:00 Time Cap
• 800/720m Ski
• 2000/1800m Bike
• 800m Run
• 4:00 Effort on Air Runner/Treadmill
• 50/40 Calorie Echo/Assault

1 Round:
200m Bike Erg
100m Run
150m Row

* Push the intensity