RoxAiCoach Join the waitlist

Simulation of the Day · Next: Sat 10 April

STATION SANDWICH

Transition speed. Repeat x4.

Transition 4 km run · 8 stations · 4 rounds Run 74% Strength 26%

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 · 4 rounds of

  1. 500m Run
  2. 25m Sled Push
  3. 500m Run
  4. 25m Sled Pull

Finisher

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

Want to time this workout and track your progress? Join the RoxAiCoach waitlist.