Thursday 3.12.2026

*Coach’s Notes: Aerobic Tester

The intention of today’s workout is to see how well you can maintain a steady pace over a relatively LONG (at least by our standards) period. We revisit this one periodically, so this one may be familiar to you. If it’s your first time, enjoy, be sure to log your score for next time!

The running portion can be substituted this portion with the Ski Erg or Bike Erg.

If you’d prefer to keep the tempo and intensity higher today, you can opt to do this workout with a partner, pushing the pace when it’s your turn to work!

“FITNESS” & “Performance”

Complete as many rounds and reps as possible in 40 minutes of:
400 Meter Run
30 Double-Unders (or 60 Singles)
20/15 Calories of Echo Bike
30 Double-Unders
400 Meter Row

*You may choose to track your splits for each round, and set a goal of being as consistent as possible across the entire 40-minute timeframe. The pace that you set for yourself should be something that you can SUSTAIN (ie., if you feel like you are dying 10 minutes in, you are going too fast!).

*Compare to (most recently) 4.16.2024

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles