"Stone Cold"
Duration: 42:00
For Time:
4,000/3,600 Meter Bike Erg
2,000/1,800 Meter Row
100 Shuttle Runs (10 Meters)
Performed As:
2 Minutes On
1 Minute Off
Time Cap: 42 Minutes
STIMULUS
- Overview: Choose distances that allow you to complete each station in 5 sets or less. Do not reset the monitors during the 1-minute rest.
- Shuttle Runs: Every 10 meters = 1 shuttle run rep. At each turnaround, only one foot and one hand need to touch the ground over the line.
- Target Score: 25-35 Minutes
- Stimulus: Aerobic Power [RPE 6-7]
- Score: Total Time (including rest)
STRATEGY
- Today's intervals are a good chance for us to go hard every work period. It will likely be optimal to increase your damper, choosing a number or two higher than your normal damper setting.
- Focus on big, long exhales during your rest period to recover your heart rate as much as possible.
- Getting in a good warm-up with some hard efforts will help prime the body to recover quicker between bouts of work.
SUBSTITUTIONS
- 10:00 Time Cap
- 100/80 Calorie Echo Bike
- 1,600/1,440m Ski
- 1,600m Run
- 8:00 Moderate Effort on Treadmill/Runner
- 100 Burpees
MOVEMENT PREP
2:00 Easy Bike
2:00 Easy Row
1:00 Easy Shuttle Runs
On The Minute x 3:
Minute 1: 15 Second Bike Sprint
Minute 2: 15 Second Row Sprint
Minute 3: 10 Fast Shuttle Runs