Simulation of the Day · Next: Sat 29 May
800M REPEATS
Rhythm and flow. 4 Rounds.
Rhythm 3.2 km run · 8 stations · 4 rounds Run 69% Strength 12% Power 19%
Warm-up
5 minutes easy jog or bike.
2 × 200 m run, building from easy to race pace.
10 air squats, 10 lunges and 10 arm circles each way.
1 light round of the first two stations: 5 reps or 10 m each.
Main set · 4 rounds of
800m Run
50m Farmers Carry
20 Burpees
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.