*This workout requires a console with distance
Rather than working to a specific time interval, today we use distance.
We have 30 minutes total time.
The goal is to do alternating kilometers On and Off.
1 km Very Hard
1 km Easy.
Enjoy!
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Race Rehearsals
Based on the race strategies of a 2000m rowing race, this workout consists of four 7 minute efforts.
1 minute Very Hard
3 minutes Moderate
2 minutes Hard
1 minute Very Hard
The idea is, you attack the start of the race, before settling into your race rhythm. When you are through halfway, you begi... -
15 Off
This workout consist of five rounds. Each round has four efforts.
Moderate, Very Hard, Moderate, Very Hard
In the first round each effort is 2 minutes.
For example;
2 minutes Moderate
2 minutes Very Hard
2 minutes Moderate
2 minutes Very Hard
Each subsequent round the efforts are 15 seconds short... -
VO2 Max Testing
This workout consists of three sub-maximal efforts.
6 minutes Very Hard
5 minutes Very Hard
4 minutes Very Hard
With 4 minutes of recovery between each effort.
The goal is to go as hard as you can for each individual effort.
Enjoy!
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