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Simulation of the Day · Next: Sun 13 December

BIKE & JUMP ROPE SANDWICH

2 rounds, with a 2 km run before each station: 500m BikeErg and 75 Double Unders.

Easy Pace 8 km run · 4 stations · 2 rounds Run 94% Engine 6%

Warm-up

5 minutes very easy jog.
Mobility: hips, ankles and thoracic spine, 2 minutes.

Main set · 2 rounds of

  1. 2000m Run
  2. 500m BikeErg
  3. 2000m Run
  4. 75 Double Unders

Finisher

Walk 5 minutes and drink water.
Stretch calves, hamstrings and hip flexors, 30 seconds each side.

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