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Simulation of the Day · Next: Mon 9 November

BIKE COUNTDOWN

Runs get shorter: 1 km · 800 m · 600 m · 400 m · 200 m. Each run is followed by 500m BikeErg and 250m Row.

Engine 3 km run · 10 stations Run 68% Engine 32%

Warm-up

5 minutes easy on the SkiErg or rower.
2 × 200 m run, building from easy to steady.
10 air squats and 10 arm circles each way.

Main set

  1. 1000m Run
  2. 500m BikeErg
  3. 250m Row
  4. 800m Run
  5. 500m BikeErg
  6. 250m Row
  7. 600m Run
  8. 500m BikeErg
  9. 250m Row
  10. 400m Run
  11. 500m BikeErg
  12. 250m Row
  13. 200m Run
  14. 500m BikeErg
  15. 250m Row

Finisher

Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.

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