Today is a low-skill, high-engine workout focused on aerobic endurance and pacing discipline across two long, cyclical efforts. You should aim for a sustainable intensity (RPE 6-7) that allows consistent splits on both rounds. The intent is to build the ability to hold steady output across large volumes without redlining. This type of work is ideal for developing endurance capacity. 

Score: Time

Intended Intensity: RPE 6-7

Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

Target Score: 20-28 Minutes

Choose a distance for the run that takes 10:00 or less and for the row that takes 5:00 or less.

Arm Swing

Arms should swing naturally in coordination with the opposite leg.

Elbows should be bent at approximately 90 degrees.

Hands should be lightly and relaxed, not clenched.

Work at a challenging, sustainable pace throughout this entire piece. Your splits should be fairly even from round to round. 

If you haven't completed the full week's programming, if you want to push the last row harder to get a little more intensity, that is okay.  

1 MILE RUN

10:00 Time Cap
1,600/1,440m Ski
100/80 Calorie Echo Bike
4,000/3,600m Bike Erg
8:00 Effort on Treadmill/Runner

‍

1,000/900 METER ROW

5:00 Time Cap
800/720m Ski
50/40 Calorie Echo Bike
2,000/1,800m Bike Erg

For large classes, start a second group about 5:00 behind the first group, this way group one is off the rowers in time for the second group.