Wednesday 2.1.2023

*Coach’s Notes:

• These intervals are intended to be fairly consistent from set to set. As noted below, scale back the distances if needed to keep these manageable.

• For groups of 16 or more, we will be looking to stagger heat start times by 2 minutes. Just like last week, don’t get caught by the person following you!

“FITNESS” & “PERFORMANCE”

Every 7 minutes, for 35 minutes (5 sets):
800 Meter Bike Erg
400 Meter Row
200 Meter Ski

The goal of this workout is to maintain consistent pacing across all five sets. Focus on controlling your breathing throughout, and staying tall on the Bike and Rower.

If you are unable to maintain a pace that is lower than 2:05 on the Bike or the Rower, scale the distances back to 700 and 350 Meters, respectively.

“ENDURANCE (AKA SWEAT SESH)”

Five rounds @continuous effort:
30/24 Calorie Row
30/24 Calorie Bike Erg
30/24 Calorie Ski