FULL RANGE ENDURANCE WORKOUTS – WEEK OF 5.10.2021

Day 1

Bike Erg Workout: Higher Effort, Short RestSet the bike to WATTS9 Rounds:1:40 On @80-100% of Week 1 Testing number:20 Sec RestRest 2 Minutes after round 5.Notes: This is a fast/high paced workout that is not going to be comfortable. The goal is to be able to hold the paces prescribed. Try to start at 80% for the first 5 then increase pace on each of the last 4 rounds. Try to finish above your 100%.This workout is preprogrammed in the bike. Select Workout -> Custom List -> 1:40 / :20 x 9

Day 2

Rowing Workout9 Rounds:1:40 On @5 seconds slower than 2k pace:20 Sec RestRest 2 Minutes after round 5.Notes: This is a fast/high paced workout that is not going to be comfortable. The goal is to be able to hold the paces prescribed. Try to start at 5 sec slower for the first 5 then increase pace on each of the last 4 rounds. Try to finish faster than 2k.

Day 3

Mixed WorkoutEMOM x 40 Minutes:1: Row 7-13 Calories (:40)2: 10-12 Toes to Bar3: Echo Bike 7-10 Cals (:40)4: 3-5 Sandbag CleansNotes: 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.