11/3
Warm-Up
At an easy pace/get sweaty:
1 Min Echo
1 Min Row
1 Min Ski
+
At tough effort/get breathing up:
1 Min Echo – 30 sec Hard + 30 sec Easy
1 Min Row – 30 sec Hard + 30 sec Easy
1 Min Ski – 30 sec Hard + 30 sec Easy
+
At tough/strong, target efforts for workout:
1 Min Echo
Rest 30 sec
1 Min Row
Rest 30 sec
1 Min Ski
Rest 4 Min
Dress rehearsal for re-test
3:30 Min Echo @ Target Training Pace
30 sec Echo @ Max Recoverable Pace
57
3:30 Min Row @ Target Training Pace
30 sec Row @ Max Recoverable Pace
66
3:30 Min Ski @ Target Training Pace
30 sec Ski @ Max Recoverable Pace
62
Rest 1 Min
2 Min Echo @ Target Training Pace
30 sec Echo @ Max Recoverable Pace
35
2 Min Row @ Target Training Pace
30 sec Row @ Max Recoverable Pace
39
2 Min Ski @ Target Training Pace
30 sec Ski @ Max Recoverable Pace
40
Rest 1 Min
1 Min tough Echo 16
1 Min tough Row 18
1 Min tough Ski 19
*This is our last training session before the re-test, so we want this to be a hard push so you’re ready mentally and physically for next week. The intensity is high throughout with less recovery built in, and we are also going to end this session with a burnout round to try to simulate the end of the test. Transition with confidence, hold your paces as long as you can without flying too close to the sun, and be ready for the challenge this week. If it feels hard, that’s a good thing!