Run, 1000 meters @ 5’’00”-6’00”/km
Run, 1000 meters @ 4’50”-5’50”/km
Run, 1000 meters @ 4’40”-5’40”/km
Run, 1000 meters @ 4’30”-5’30”/km
Run, 1000 meters @ 4’20”-5’20”/km
Run, 1000 meters @ 4’10”-5’10”/km
Run, 1000 meters @ Max effort
Notes
Run a total distance of 7000 meters. When competing against others it’s important to be able to finish strong after a long run and that is the work-goal in this one. Increase pace in each 1000-meter distance (select a pace depending on your level), with your heart rate gradually increased push near VO2max when you reach the last 1000 meters and go for the strong finish.
Options
1000 → 800 → 600 meters @ given paces
15 sets of
1000 meters, Bike-erg @ increasing pace*
Rest 60 seconds between sets
Notes
Bike for 10 minutes at a very easy pace before the main session and 5 minutes after as warm-up and cool-down. Start the main session at 1:50.0-2:02.0/km and progressively increase your pace. Make sure you follow a pace sustainable and increasable throughout the total volume.
*Increase you pace every 3 sets.
Options
Bike-erg → 500 meters, Row
10 sets of
40 double-unders
200/170 meters, Ski-erg
10 bar-facing burpees over bar
*Go every 4 minutes
Notes
This is a total volume of 40 minutes. Try to achieve high performance in each set. Complete the triplet within 6 minutes and rest until the next 4-minute time frame starts *(4:00, 8:00, 12:00, …, 36:00). Be explosive and push swiftly through the triplet, moving at a pace > 95% of max effort.
Options
40 → 30 reps of
Double-unders (reps should be perform unbroken)
Ski-erg → row
10 → 8 reps of
Bar-facing burpees over
6 sets of
Run, 400 meters @ moderate pace
20/15 calories, Row @ fast pace
15/12 calories, Assault bike @ max effort
*Go every 6 minutes
Notes
This is a total volume of 36 minutes. Try to achieve high performance in each set. Complete the triplet within 6 minutes and rest until the next 6-minute time frame starts *(6:00, 12:00, …, 30:00). Go each set at a progressively increased tempo. Run at a steady, manageable pace, then go straight to the rower for an explosive set of 20/15 calories and finish on the bike giving all you got. Go at max effort and dont stop until the last second.