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Sample Week

Option 1: Erg

Includes Rower, SkiErg or BikeErg

Warm Up

3 Rounds
Erg 250m @ easy pace
Erg 250m @ moderate pace
Erg 250m @ hard pace

Workout

4 Rounds

Erg 500m @ very hard pace (90% effort)
Rest 90 seconds
Erg 250m @ max pace (100% effort)

Rest 4 minutes between rounds

Time Trial (Optional)

Erg 2000m for time (or 4000m if on a BikeErg)

Cool Down

Erg 5-10 minutes @ recovery pace


Option 2: Running

Warm Up

3 Rounds
Run 200m @ easy pace
Run 200m @ moderate pace
Run 200m @ hard pace

Workout

4 Rounds

Run 400m @ very hard pace (90% effort)
Rest 90 seconds
Run 200m @ max pace (100% effort)

Rest 4 minutes between rounds

Time Trial (Optional)

Run 1600m (1-Mile) for time

Cool Down

Run 5-10 minutes @ recovery pace

Option 1: Air Bike

Warm Up

Bike 3 minutes @ easy pace
Bike 2 minutes @ moderate pace

Workout

For Time

Bike 7 minutes @ moderate pace (70% effort)
Bike 3 minutes @ easy pace (60% effort)
Bike 9 minutes @ moderate pace (70% effort)
Bike 3 minutes @ easy pace (60% effort)
Bike 7 minutes @ moderate pace (70% effort)

Cool Down

Bike 5 minutes @ recovery pace


Option 2: Running

Warm Up

Run 3 minutes @ easy pace
Run 2 minutes @ moderate pace

Workout

For Time

Run 1200m @ moderate pace (70% effort)
Run 800m @ easy pace (60% effort)
Run 2000m @ moderate pace (70% effort)
Run 800m @ easy pace (60% effort)
Run 1200m @ moderate pace (70% effort)

Cool Down

Run 5 minutes @ recovery pace

Option 1: Erg

Includes Rower, SkiErg or BikeErg

Warm Up

3 Rounds
Erg 250m @ easy pace
Erg 250m @ moderate pace
Erg 250m @ hard pace

Workout

4 Rounds

Erg 750m @ moderate pace (70% effort)
Erg 500m @ hard pace (80% effort)
Erg 250m @ moderate pace (70% effort)

Rest 3 minutes between rounds

Time Trial (Optional)

Erg 5000m for time (or 10000m if on a BikeErg)

Cool Down

Erg 5 minutes @ recovery pace


Option 2: Running

Warm Up

3 Rounds
Run 200m @ easy pace
Run 200m @ moderate pace
Run 200m @ hard pace

Workout

4 Rounds

Run 800m @ moderate pace (70% effort)
Run 400m @ hard pace (80% effort)
Run 200m @ moderate pace (70% effort)

Rest 3 minutes between rounds

Time Trial (Optional)

Run 5000m for time

Cool Down

Run 5 minutes @ recovery pace

Option 1: Air Bike

Warm Up

Bike 5 minutes @ easy pace

Workout

4 Rounds

Bike 3 minutes @ hard pace (80% effort)
Rest 90 seconds
Bike 2 minutes @ hard pace (80% effort)
Rest 60 seconds
Bike 1 minute @ hard pace (80% effort)

Rest 2 minutes between rounds

Time Trial (Optional)

10-Minute Max Calories Assault Bike Test

Cool Down

Bike 5 minutes @ recovery pace


Option 2: Running

Warm Up

Run 5 minutes @ easy pace

Workout

4 Rounds

Run 3 minutes @ hard pace (80% effort)
Rest 90 seconds
Run 2 minutes @ hard pace (80% effort)
Rest 60 seconds
Run 1 minute @ hard pace (80% effort)

Rest 2 minutes between rounds

Cool Down

Run 5 minutes @ recovery pace