Back Squat x5x5 @ 70%
2,000m C2 Row TT
Single Sport Endurance Workout
Choose ONE of the following sports
Swim (TUES): 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest
Bike (TUES): 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest
Run (TUES): 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest
Row (TUES): 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest
Ruck (TUES): 3 x 800 m, 600 m, 400 m, 200 m with 1:1 work:rest
Multi-Sport Endurance Workout
swim – 3 x (200, 150, 100, 50), rest 3 x (1:00, :45, :30, :15) or
bike: 45 min tempo 80% 1@ 10 min start: 5 x 1min @ 120% LT / rest 3-5min back at 80% LT = Lactate Threshold: is what you can hold for 30min-60min all out. If your TT effort is 22mph for these distances, than 26.4mph (22 x 1.2 = 26.4mph)
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