11/10
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
Pyramid – Cycle Retest
For total cals on a 33 Min running clock
4 Min Echo
4 Min Row
4 Min Ski
*Rest 1 Min*
3 Min Echo
3 Min Row
3 Min Ski
*Rest 1 Min*
2 Min Echo
2 Min Row
2 Min Ski
*Rest 1 Min*
1 Min Echo
1 Min Row
1 Min Ski
*Have your old numbers at hand to compare to
*Strong but NOT too aggressive on the 4 min windows, the re-tests that I’ve seen go wayward have been from folks who try to bite off too much too soon. Don’t picture it as a 12 min window, you need to hit the 4’s and 3’s as if it was a 21 min continuous effort because the rest window there is pretty negligible. Be ready to push the 3’s with minimal drop off, and know that it will go down hill from there
| Echo | Row | Ski | |
| 4 | 59 | 70 | 59 |
| 3 | 35 | 45 | 42 |
| 2 | 23 | 30 | 27 |
| 1 | 11 | 15 | 16 |
432
| Echo | Row | Ski | |
| 4 | 61 | 71 | 64 |
| 3 | 43 | 51 | 48 |
| 2 | 26 | 32 | 32 |
| 1 | 15 | 18 | 17 |
478 (+46 from initial test)
I was a little afraid at first after the first round because i thought i was only going to improve by 5 cals and was going to have to remind myself it was still better. But I only remembered my numbers from the first round and not any of the following rounds so I just had to trust myself and go.