3 x AMRAP 6 @ Threshold

100 Double-unders
50/35 (cal) Row
25 DB Shoulder to overheads @ 2 x 22.5/15kg
SkiErg for calories in the remaining time

– Rest 1:00 between AMRAPs –

– Rest 3:00 – 5:00 before part B –

2 sets of 10 Intervals

0:30 Echo Bike
0:15 @ rest

– Rest 2:00 between sets –

Session overview. Mixed Threshold + aerobic capacity intervals. We are progressing to a new format with threshold intervals to start and then VO2max micro-intervals as part B.
Intent. Focus on executing each interval with intended effort (see below)
Adaptation. Build sustained aerobic power and lactate clearance capacity with threshold part. Push your aerobic capacity with the VO2max intervals.
Effort (A). 3 x 6 minutes continuous work @ Threshold Intensity.
Feel (A). Challenging but sustainable, you should be able to speak in broken sentences (RPE 7/10). Maintain consistent pace/power throughout the intervals.

Effort (B). 3 sets of 10 x 0:30 intervals w/ 0:15 rests @ VO2max Intensity.
Feel (B). Hard, difficult to speak more than 1-2 words per breath (RPE 8-9/10). Aim for repeatable pace/power for each 0:30 interval.

Debrief.
– How was your pacing in each part? Did it match the intended pace or did you go too hard/easy?
– How will you improve your execution in this format of intervals next time to keep an overall higher output?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Double-unders → reduce reps (50 or 75) → Speed rope skips
Row → Same calories on SkiErg, BikeErg or Air bike
DB STOH → 2 x 15/10kg
SkiErg → BikeErg or Air bike for calories