RUN
Run 400m @60%
rest 2 mins
Run 400m @70%
rest 2 mins
Run 200m@80%
rest 1 min
Run 200m@90%
rest to recovery
Run 400m for time
* percentages are based on individual perceived
exertion rates. This is not based on past timed efforts.
This 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, 1000m Bike