November 19, 2020
Playing around with pacing today. Our definition of play may be a little different than yours 😅
Workouts like this play a huge role in trying to learn how to control you pacing. This is important because you can apply this to all our workouts and get the most out of each day.
Do this workout live with an attentive and entertaining coach!
Run, Row, Bike 👟 🚲 🛶
20-sec. Hard (90-95% effort)
40-sec. Moderate (75% effort)
60-sec. Easy (50% effort)
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Option to add in a 30 sec. FULL REST after each easy interval.
Run, Row, Bike
Have a question? Chat with your coach.
✅ Running shoes, bike, or rower.
⏱ Clock set to timer. Make sure to keep your eye on the clock to adjust your paces.
5 min. AMRAP
5 Kick-backs (Floor or Elevated)
5 Tuck Jumps / Standing Bicycles (🤰)
10 Sit-ups / 10 sec. Quadruped Pose (🤰)
10 Reverse Lunges, total
2 Rounds, 10 steps each:
Walk on Toes
Walk on Heels
30-60 sec. each side/movement:
Long Lunge Stretch
Palms Up Child's Pose
See warm-up details