Simulation of the Day · Next: Sat 21 November
ENGINE ROOM
Three engines, one heart rate. 3 Rounds.
Aerobic Power 1.2 km run · 6 stations · 3 rounds Run 42% Engine 58%
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 · 3 rounds of
1000m BikeErg
500m SkiErg
400m Run
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.