WEdnesday, sept 28

"Breakage"

4x 6 mins RemD: 800 m and Rows

4 rounds, 6 mins each, for max distance of:

Run, 800 m max distance in remaining time Row

Rest 3 mins between each round.

Athlete Instructions

We are looking to maintain 5 km pace on the runs throughout all 4 sets as well as hitting 5 km pace or faster on each of the max meter row segments. This will create a big challenge as each segment is 6 mins long which is close to holding a 5 km pace for about 1 mile on the run or 2 km on the rower. This style workout is geared around threshold intensity. We should see a gradual rise on the heart rate on each and every interval today, which means that by set 4 this will feel like maximum effort. RPE for the workout should be around 9/10.