Light 400m jog, directly into
30 sec AB @ EN3
30 sec AB @ threshold
30 sec AB @ high effort
walk rest 4 min x 3 sets
goals of 400-500-750+
Completely underestimated the effect of the prior 30s of each transition. First round was close to goal, but the high effort was in the mid 600’s, but was never able to duplicate that. Next 2 rounds was 300-388-upper 500’s but not for the whole 30s
+
Light 400m jog, directly into
30 sec row @ EN3
30 sec row @ threshold
30 sec row @ high effort
walk rest 4 min x 3 sets
goals of 1:45-1:40-1:32
This was closer to realistic, but I think it was 1:35-1:38 for the high effort, the last set was closer to 1:32. The one thing I did try to do was maintain the same spm for each 30s as the effort increased and wasn’t too far off
+
Light 400m jog, directly into
30 sec ski @ EN3
30 sec ski @ threshold
30 sec ski @ high effort
walk rest 4 min x 3 sets
I think I was around 1:48-1:42-1:38/1:39
was pretty smoked at this point