Simulation of the Day · Next: Sat 8 May
RECOVERY TRAP
Pace control. 3 Rounds.
Pace 3 km run · 3 stations · 3 rounds Run 64% Engine 36%
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 Row
1000m Run (Hold Pace)
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.