M: Complete each interval at increasing effort ending at a 90% effort
6 rounds:
Run 400m
Walk 200m
*score last run
* percentages are based on individual perceived
exertion rates. This is not based on past timed efforts.
Rates will be different for all individuals and can change
week to week depending how the individual feels on a given day.
** It is important that athletes are diligent about pacing themselves
and not going 100% all the time for the sake of safety and progress.
*** Scale distances and efforts. Scale to Rowing or biking if runningnis not possible
400m Run = 500m Row, 100m Bike