Tuesday 1.30.2024

Coach’s Notes: Here is your bi-weekly(ish) dose of pure aerobic intervals! As always, the goal is sustainable, repeatable efforts. The more experienced you are on the Ergs, the more you’ll be able to push things without redlining.

If you are interested in doing something more strength-based, look to make-up Monday’s workout (or maybe something from last week).

“FITNESS” & “PERFORMANCE”

Every 9 minutes, for 36 minutes (4 sets):
300/270 Meter Ski
600/540 Meter Row
900/810 Meter Bike Erg

*Scale the distances such that you get at least 2 minutes of rest between intervals

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).