Wednesday, march 8

"Yondu"

3x 8 mins RemReps: Runs and Echo Bike Calories

In 8 mins, for max reps:

Run, 1000 m

max reps in remaining time Echo Bike Calories

-- Rest 4 mins --

In 8 mins, for max reps:

Run, 1200 m

max reps in remaining time Echo Bike Calories

-- Rest 4 mins --

In 8 mins, for max reps:

Run, 1400 m

max reps in remaining time Echo Bike Calories

Athlete Instructions

Notes

Running Pace: Begin with 5 km pace and then increase pace each part.

Stimulus: Lactate threshold / V02 mix

RPE: 9/10

Primary Objective: Bike calories and effort- push here.

Secondary Objective: Maintaining running pace and increasing pace each part.

Run Sub: Row, 1200/1000 m

Competitor

Wear a 20/14 lb / 9/6 kg weight vest.

L2: 800m run, 1000m run, 1200m run

L1: 600m run, 800m run, 1000m run