4 Intervals alt A1/A2

A1. AMRAP 7
800m Run
40m KB Walking lunges @ 32/24kg
20m Burpee broad jumps
BikeErg for calories in the remaining time

A2. AMRAP 7
800m Run
40 KB Swings* @ 32/24kg
20 Toes-to-rings

BikeErg for calories in the remaining time
– Rest 2:00 between intervals –

• You can choose swings overhead or just above eye level

Overview. Run focused intervals around threshold pace. Longer duration intervals again this week.
Adaptation. Improve efficiency and sustainable power output at or just above the anaerobic threshold. Develop the ability to maintain a strong, consistent effort across modalities, improve aerobic capacity and lactate dynamics (production/clearance) at threshold.
Effort. Challenging but sustainable for the entire 7 minutes. The run should be at a pace you could hold for a little over 3km. Move steadily on the non-monostructural movements, then the bike at the end should be strong but controlled, not an all-out sprint, a pace you can maintain consistently until the 7 minutes are up.
Feel. Challenging but manageable, allowing you to maintain a steady output without redlining. Aim for RPE 7-8/10.
Debrief.
– How was your pacing? Were you keeping a sustainable pace?
– Did you find one modality harder/easier than others?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
R
KB walking lunge/KB swings → 24/16kg KB
BikeErg → Air bike
Toes-to-rings → V-ups → ab-mat sit-ups