STIMULUS
- Overview: In this aerobic power workout, the goal is to accumulate as many row calories as possible. Each round, your time on the rower decreases while your run distance increases.
- You will need to walk the line of running fast enough to buy more time on the rower, but not running too fast that you get on the rower fatigued and unable to row hard.
- Runs: Should take around 1-2-3-4-5 minutes, respectively. Adjust distance as needed, especially on the longer runs, to get to the rower every single round.
- Target Score: 150-350 Calories
- Stimulus: VO2 Max [RPE 7-8]
- Score: Total row calories. Record 5 sets of calories.
SUBSTITUTIONS
[MEN] 200-400-600-800-1,000 METER RUN
- 1:15-2:30-3:45-5:00-6:15 Time Caps
- 1:00-2:00-3:00-4:00-5:00 Moderate Effort on Treadmill/Runner
- 200-400-600-800-1,000m Ski
- 12-24-36-48-60 Calorie Echo Bike
- 500-1,000-1,500-2,000-2,500m Bike Erg
[WOMEN] 200-400-600-800-1,000 METER RUN
- 1:15-2:30-3:45-5:00-6:15 Time Caps
- 1:00-2:00-3:00-4:00-5:00 Moderate Effort on Treadmill/Runner
- 180-360-540-720-900m Ski
- 10-20-30-40-50 Calorie Echo Bike
- 450-900-1,350-1,800-2,250m Bike Erg
ROW
- Calorie Ski
- Calorie Bike Erg
- Calorie Echo Bike