Metcon
Workout Definition
3x (500m at fast pace, 250m at easy pace),
5x (100m at sprint pace, 1min rest),
1x (500m at fast pace, 250m at easy pace).
No add'l rest b/t reps or sets
Total: 3500m

Notes: The 250m easy interval should be completed in the same (or less) time than the 500m fast interval.

1.Record total time to complete the Main Workout (don’t include Warm-up).
2.Comment the peak wattage (highest) in the 10sec sprints
3.Comment the fastest average wattage in the 10sec sprints.