Simulation of the Day · Next: Sat 28 November
JUMP ROPE JOURNEY
Light feet and calves that last. 5 Rounds.
Running Economy 2 km run · 10 stations · 5 rounds Run 67% Engine 12% Strength 21%
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 · 5 rounds of
400m Run
50 Double Unders-
15 Air Squats
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.