Wednesday 3.8.2023

*Coach’s Notes: Here is your bi-weekly(ish) dose of pure aerobic intervals! As always, the goal is sustainable, repeatable efforts. The more experienced you are on the Ergs, the more you’ll be able to push things without redlining.

If you are interested in doing something more strength-based, look to make-up either Monday or Tuesday’s workout (or maybe Thursday or Friday’s of last week).

“FITNESS” & “PERFORMANCE”

Every 9 minutes, for 36 minutes (4 sets):
300/270 Meter Ski
600/540 Meter Row
900/810 Meter Bike Erg

*Scale the distances such that you get at least 2 minutes of rest between intervals

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).