4 Intervals, alt A1/A2

A1. AMRAP 4
600m Run
SkiErg for calories in the remaining time

A2. AMRAP 4
600m Run
Row for calories in the remaining time

– Rest 2:00 between intervals –

Overview. Run / machine intervals around threshold pace.
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 4 minutes. The run should be at a pace you could hold for 3+km. The machine work should be strong but controlled – not an all-out sprint, a pace you can maintain consistently until the 4 minutes are up.
Feel. Challenging but manageable, allowing you to maintain a steady output without redlining. Aim for RPE 7-8/10.

Movement options.
Run → 1200m BikeErg, 45/32 (cal) Air bike
SkiErg/Row → BikeErg or Air bike for calories