5 min @ EN2 (Less than 75% HR) on the following machines
Run
Ski
A/B
Row
RPE – 6-7
800m on run – this includes the massive gnarly hill that we have
1100m ski
54 cals
1200m row
*Track your paces held for each that allowed you to maintain an EN2 HR as well as RPE for each machine.
Rest 2 min
+
4 min @ EN3 (Less than 85% HR)
Run
Ski
A/B
Row
RPE 7-8
800m run – same – goal was to accelerate a little more on the way down and same pace up, just knew if i tried to run harder up the hill it would change the stimulus completely
900m ski
50 bike cal
975 row
*Track average paces held as well as RPE for each machine
Rest 2 min
+
3 min @ Threshold/EN4 (Less Than 90% HR)
Run
Ski
A/B
Row
RPE 8
I think the run was around 400+ – ran down hill for about 1:25 and turned around
???? Forgot to track ski – this round was so much more work
31 cals (pretty sure)
769
*Track average paces held as well as RPE for each machine
Rest 4 min
+
45 sec @ 95-100% effort
Run
Rest 90 sec
Ski
Rest 90 sec
A/B
Rest 90 sec
Row
RPE 9-9.5
200ish run
200m ski (brain fart and stopped a few seconds early)
22 cal bike
250m row