Thursday, feb. 9

"Badfish"

3x RFT, every 10 mins: 800 m, Echo Bike Calories, and 200 m

3 rounds, each round for time, of:

Run, 800 m

40/28 Echo Bike Calories

Run, 200 m

Go every 10 mins.

Athlete Instructions

Goal: Sub 8:30 per round

Focus is to push the run pace at around 5 km pace for the 800 m and at sub 2 km pace for the second run. Manage effort on the bike to allow you to hit the desired paces.

Primary objective: Descend splits from round 1-3

Secondary objective: Complete all rounds sub 9 mins

L2: 3 rounds, each round for time, of:

Run, 600 m

35/25 Echo Bike Calories

Run, 200 m

L1: 3 rounds, each round for time, of:

Run, 600 m

30/21 Echo Bike Calories

Run, 200 m