Thursday 3.28.2024

“FITNESS” & “PERFORMANCE”

Every 8 minutes, for 40 minutes (5 sets):
20/16 Calorie Row
20/16 Calorie Bike Erg
20/16 Calorie Ski
20/16 Calorie Echo Bike

*These intervals are intended to challenge you, but allow for consistent pacing from set to set. Many of us will require adjusting the calorie count to maintain a solid effort throughout, so don't be discouraged if you can't hit this exactly as it is written. If you do need to scale back the calories, consider doing so on the Echo Bike and/or Ski, and going from there. A good goal would be to have at least 2 minutes of rest between sets, and times that are similar for your first 3-4 rounds.

“ENDURANCE (AKA SWEAT SESH)”

Every 6 minutes, for 36-48 minutes (6-8 sets) for times:
300/250 Meter Row

Rest until the clock reaches 2:00, and then…

1200/1000 Meter Bike Erg

Rest until the 6:00, and repeat for 6-8 sets.

* Note times for both the rowing and biking intervals.