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 begin to increase the intensity until your 'sprint' finish in the final minute.
Good luck.
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Andrew's Favourite Workout #3
This workout is all about mental toughness is the face of uncertainty.
There are eight efforts in total.
2 x 5 minutes
2 x 4 minutes
2 x 3 minutes
2 x 2 minutes
What is unknown is in what order you will be presented with these efforts.
The goal for each effort is to maintain a Hard intensity fr... -
Andrew's Favourite Workout #2
Inspired by the children's board game of the same name, Snakes and Ladders consists of 16 x 2 minute ladders.
30 seconds Easy
30 seconds Moderate
30 seconds Hard
30 seconds Very Hard
The Snake is an optional 30 second sprint at the end of each Ladder.
This workout really is choose your own adven... -
Andrew's Favourite Workouts #1
Visualize a rectangle.
Four sides, two long, two short.
We will be going around this rectangle at varying intensities.
There are five 6 minute rounds.
Each round consists of 8 intervals.
30 seconds
60 seconds
30 seconds
60 seconds
Repeated
Each round the intervals will be different intensi...
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