2026-04-07

Warm-up & Mobility 15 min

A) GET WARM
5:00 Row (Or Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
0:30 Banded Hamstring Stretch (R)
0:30 Banded Hamstring Stretch (L)
0:30 Kneeling Hamstring Stretch (R)
0:30 Kneeling Hamstring Stretch (L)

C) MOTOR CONTROL
1:00 Hurdler's Stretch (R)
1:00 Hurdler's Stretch (L)
0:30 Hamstring PAILs/RAILs Against Rig

D) STABILITY
0:30 Tempo Single-Leg RDLs w/ Pause (R)
0:30 Tempo Single-Leg RDLs w/ Pause (L)
0:30 Staggered Stance Dumbbell Hold (R)
0:30 Staggered Stance Dumbbell Hold (L)

"Switchback"28 min

4 x 4:00 AMRAP:
12/10 Calorie Echo Bike
400 Meter Run
Calorie Echo Bike in Remaining Time

Rest 4:00 Between AMRAPs

Score: Total Calories in Remaining Time

AEROBIC POWER [VO2 MAX]

Stimulus

Overview: This interval-based cardio workout pre-fatigues you with a bike + run before you return to the bike for a hard push to finish out each interval. With equal rest, look to push the pace while aiming for consistency across the 4 rounds.
This Target Tuesday workout is part of a 5-week series leading to improvements in compromised running to assist you in the next benchmark workout, “Endure” in the first week of May.
Choose an initial bike calorie number and run distance that gives you at least 1 minute on the bike at the end of each round.
Scoring: Your score is the total number of calories of your bike in remaining time (the first bike calories each round don't count towards your score).
Intended Intensity: RPE 7-8
Fitness Attribute Improved: Aerobic Power [VO2 Max]
Target Score: 60-100 Calories (M), 48-80 Calories (W)

Strategy

Approach the opening bike at a strong pace that doesn't force you to slow down your run.
Settle quickly into your run pace, focusing on a fast cadence over long strides.
Get back onto the bike immediately and get it moving. Assuming you have at least a minute here, use the first 10-15 seconds to settle, then increase your effort. The final 30 seconds should feel like a controlled sprint. With a full 4 minutes of rest between efforts, you can afford to push hard at the end of each interval.

Substitutions

12/10 CALORIE ECHO BIKE

1:15 Time Cap
15/12 Calorie Row
12/10 Calorie Ski
15/12 Calorie Bike Erg
15 Burpees

400M RUN

2:30 Time Cap
30/24 Calorie Row
25/20 Calorie Ski
2:00 Moderate Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
30 Burpees

ECHO BIKE

Bike Erg
Row
Ski
Burpees

Movement prep

2 Rounds:
1:00 Easy Bike
10 Air Squats
10 Reverse Lunges
200m Easy Run

2 Rounds:
1:00 Bike (Building in Pace)
1:00 Run (Building in Pace)