AMRAP 20 @ Threshold*

1000m BikeErg
40 Air squats
500m Row
20 Toes-to-rings

• This is a “comfortably hard” pace, RPE 6-7/10, a pace where you don’t need to stop at any point to recover

– Rest 3:00 before part B –

4 x AMRAP 3

10 Shuttle runs*
10 Power clean and jerks @ 61/43kg
10 Lateral burpees over the bar
BikeErg for calories in the remaining time
* 1 shuttle run = 7.62m out + 7.62m back

– Rest 2:00 between AMRAPs –

Session overview. Establish baseline intensities and introduce the combined Threshold + VO2max stimulus.
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). 20 minutes continuous work @ Threshold Intensity.
Feel (A). Challenging but sustainable, you should be able to speak in broken sentences (RPE 6-7/10). Maintain consistent pace/power throughout this block.
Effort (B). 4 repetitions of 3 minutes work @ VO2max Intensity.
Feel (B). Very hard, difficult to speak more than 1-2 words per breath (RPE 8.5-9.5/10). Aim for repeatable pace/power for each 3-minute interval.

Movement options.
BikeErg/Row → 500m SkiErg, 400m Run, 1200m Air bike
Power clean and jerk → 52.5/35kg