🏋️‍♂️ Workouts 🏋️‍♀️

- 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)

- 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.

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

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)