Birdneck – Endurance
Metcon (No Measure)
1 mile run not for a PR but just under that pace (RUN)
* directly into 100 crossover single unders. Break these up as needed so that your heart stays below 85% (2:00 of practice then onto the bike)
* direclty onto the bike to hold a conversation pace or slower until the 25:00 mark (70% or lower)
* At 25:00 mark get on a rower to hold for the same pace, conversation or lower (70% or below)
* At the 30:00 mark put the damper on 10 and row for two minutes – 8 for two minutes – 6 for two – 4 for two and 2 for two minutes. This segment should be conversation or slightly higher.
* At the 40:00 mark, finish with another mile.
XFCandVBBC 