STIMULUS
- Overview: Today's workout is a BIG conditioning piece meant to improve your fatigue resistance. Work at a challenging yet manageable pace throughout the entire piece. You should always feel in control.
- Row/Bike Erg: Reset monitors every round. Both men and women are doing the same number of calories today. These should be completed in 1:30 or less.
- Shuttle Runs: Every 10 meters = 1 shuttle run = 1 rep. At each turnaround, only one foot and one hand must touch the ground over the line. Should be completed in 1:30 or less.
- Sit-ups: Should be completed in 1:00 or less.
- Target Score: 7-10 Rounds
- Stimulus: Lactate Threshold [RPE 5-6]
- Score: Rounds + Reps
STRATEGY
- Your paces should be submaximal and sustainable for 60 minutes if asked to.
- Row: An RPE 5-6 would equate to 20-30 seconds slower than your 2k PR pace.
- Bike Erg: This pace would look similar to the pace you see on your Row Erg.
- Shuttle Runs: These should feel brisk but manageable the entire time. You should not slow down during any of your sets.