Wedesday, April 5

"Aston Villa"

4x RFT, every 10 mins: 600 m, Row Calories, and Echo Bike Calories

4 rounds, each round for time, of:

Run, 600 m

50/40 Row Calories

40/30 Echo Bike Calories

Go every 10 mins.

Athlete Instructions

Reverse direction each round.

Time cap: 9 mins per round

Use the first round to identify your paces for the remainder of the workout. Start below your threshold and increase output each new round. Hopefully each round is faster than the previous round.

Primary Objective: Complete work under 9 mins each round.

Secondary Objective: Push the last movement of each set either the Echo Bike or the run. Aim to complete the bike sub 2 mins and sub 2:15 for the run.

RPE: 8/10 Stimulus: Aerobic / Lactic Threshold

L2: 4 rounds, each round for time, of:

Run, 500 m

40/32 Row Calories

30/21 Echo Bike Calories

L1: 4 rounds, each round for time, of:

Run, 400 m

30/24 Row Calories

20/14 Echo Bike Calories