"Tradewind"
Duration: 35:00
For Time:
80/60 Calorie Echo Bike
800 Meter Run
- Rest 3:00 -
800 Meter Run
150 Double Unders
- Rest 3:00 -
150 Double Unders
80/60 Calorie Echo Bike
Time Cap: 35 Minutes
Score: Total Time (Including Rest)
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: These couplets are intended to be fast-paced and challenging. Push each one, knowing you have rest in between.
- The bike calories should each take 5:00-7:00 to complete, the runs around 4:00, and the double unders no more than 3:00. Choose calories/distances/reps accordingly.
- Intended Intensity: RPE 6-8
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 27-32 Minutes
* If time-capped, add 1s to your score for every incomplete rep.
STRATEGY
- Hit each couplet at a hard but repeatable effort. Pace each station so that the second effort matches the first.
- Echo Bike: Keep a steady leg drive, but utilize the arms plenty to keep the legs from fatiguing before the run. Build in intensity of the closing bike, pushing the final 20 calories.
- Run: Run at a pace that is similar to your 5k PR pace. Aim to keep the second 800m within 0:15 of the first.
- Double Unders: Stay streamlined (tall, upright chest, knees slightly bent), and keep your arms relaxed. Keep the rope close to the body and jump from the ankles.
SUBSTITUTIONS
80/60 CALORIE ECHO BIKE
- 100/80 Calorie Bike Erg
- 100/80 Calorie Row
- 80/60 Calorie Ski
800 METER RUN
- 1,000/900m Row
- 800/720m Ski
- 4:00 Effort on Treadmill/Runner
- 64 Shuttle Runs (1 rep = 10m)
DOUBLE UNDERS
- Reduce Reps
- Single Unders
- Plate Hops
- Lateral Skater Hops
- 30 Burpees
- 2:30 Effort on Any Machine
MOVEMENT PREP
2:00 Easy Bike
20 High Knees
20 Single Unders
20 Double Unders
400m Run
At Workout Pace:
8 Calorie Bike
200m Run
30 Double Unders