2024-10-24

• Overview: Today we have classic running intervals. You will complete the 200-400-600 three total times. With the 1:1 rest built in, we are looking to push the pace each run.
• Run: 1:00-2:00-3:00
• Score: Total time (including the rest)

• While you are looking to push the pace each run, you are not looking to completely burn the tank each round. With three total rounds of runs, you should pick a threshold pace that you could maintain across the three rounds.

200M RUN

• 1:15 Time Cap
• 250/225m Row
• 200/180m Ski
• 12/10 Calorie Echo Bike
• 500/450m Bike Erg
• 1:00 Moderate Effort on Treadmill/Runner*
• 8 Shuttle Runs (1 rep = 25ft down & back)
• 15 Burpees

400M RUN

• 2:30 Time Cap
• 500/450m Row
• 400/360m Ski
• 25/20 Calorie Echo Bike
• 1,000/900m Bike Erg
• 2:00 Moderate Effort on Treadmill/Runner*
• 16 Shuttle Runs (1 rep = 25ft down & back)
• 30 Burpees

600M RUN

• 3:45 Time Cap
• 750/675m Row
• 600/540m Ski
• 36/30 Calorie Echo Bike
• 1,500/1,350m Bike Erg
• 3:00 Moderate Effort on Treadmill/Runner*
• 24 Shuttle Runs (1 rep = 25ft down & back)

2 Rounds
100m Run
-Rest 1:1