October 8, 2020
Your goal today is to see how accurate you can be on your pacing. Each working set is assigned a different effort. Then, once you've found that effort, see how consistent you can maintain those efforts throughout.
Do this workout live with an attentive and entertaining coach!
Run, Bike, or Row
60 sec. Max Distance @ 65-75%
Rest 30 sec.
30 sec. Max Distance @ 75-85%
Rest 30 sec.
15 sec. Max Distance @ 85%+
Rest 1 min.
*Goal on each round is consistent distance durations. Pace it!
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Double the amount of rest between efforts (60-60-120 sec.). Allow for a full recovery.
Have a question? Chat with your coach.
✅ Hydrate ahead of time.
⏱ Clock set to timer, making sure to map work/rest times.
2 min. @ easy pace
1 min. @ mod pace
30 sec. @ hard pace
Then, 10 reps of each:
See warm-up details