3-4 Intervals

A1. AMRAP 10
800m Row
400m Run
20/15 (cal) Air bike

A2. AMRAP 10
800m SkiErg
40/32 (cal) Air bike
200m Run

– 4:00 active recovery (air bike, row, ski, jog/walk) between intervals –

• a pace you could hold for 40-minutes if needed.

Flow. A1 – A2 – A1 (- A2)

Number of intervals. See how tired you feel after the Open workout and if you think you’ll repeat on Monday (tired and/or repeat = 3 intervals / fresh and not repeat = 4 intervals).

SESSION NOTES
Overview. Long aerobic intervals. The focus is sustainable output across all intervals, not a big first effort.

Effort. Work at ~7-8/10. Strong but controlled pace. If you’re completely out of breath and not in control, you’re going too hard. You should be able to match or stay close to your first A1 and A2 intervals on the repeat. Think 10km run effort, not a 3km.

Feel. Breathing builds progressively and HR should stay in control. Each interval should feel like a good push, not desperate survival. Overall you should feel like you are moving at a solid pace but still staying composed.

Adaptation. Builds threshold capacity and pacing control across mixed cyclical patterns. Trains the ability to hold strong output, transition smoothly between machines and running, and maintain quality work through a longer effort.

Debrief. Take 2–3 minutes after the workout to reflect
– Were your second A1 and A2 close to the first in pace?
– How was your pacing overall? Sustainable? Repeatable? Or did you start too fast?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
Row/Ski → 1600m BikeErg
Run/Air bike → 1000m BikeErg
Air bike/Run → 20/15 (cal) BikeErg