FULL RANGE ENDURANCE WORKOUTS – WEEK OF 4.26.2021

Day 1

Bike Erg Workout: Higher Output Sustained EffortsSet the bike to WATTS4:00 @100% of 20 min number2:00 @80%1:00 Easy Spinx4Notes: We are going at TOUGH effort today. If your 100% isn't that difficult anymore, GOOD, that means you are improving. If 100% is very doable then increase the pace each round

Day 2

Rowing Workout5k Row @consistent tough effortNotes: This is a longer distance test. Warmup with a couple minutes of rowing/skiing/biking then set the rower to count down from 5000 and see what you can hold. Your intention should be to find a pace that is uncomfortable but doable.

Day 3

Mixed WorkoutEMOM x 40 Minutes:Min 1: Row 7-13 Calories (:40)Min 2: 30 Second Sandbag HoldMin 3: Echo Bike 7-10 Cals (:40)Min 4: RestNotes: Choose a number on the cals that you can hit inside the 40 second cap on each movement. Your goal should be to find a pace where you can give a solid output on the calories but recover in the short time between minutes.