Tuesday 3.21.2023

*Coach’s Notes: Aerobic Testing

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!

If running is not in the cards, either substitute this portion with the Ski Erg or Bike Erg.

“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

*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 could maintain well beyond this time (ie., if you feel like you are dying 10 minutes in, you are going too fast!).

*Compare to (most recently) 5.17.2022

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 36-45 minutes (4-5 sets of each):
Station 1 — 400/360 Meter Ski or Run
Station 2 — 400/360 Meter Row
Station 3 — 800/720 Meter Bike Erg