20 min @ 70% effort:
Alternate from biking to Running in every 2 minutes
*0,4,8,12,16 perform 10-15 unbroken Toes to bar*
*2,,6,10,14,18 perform 8-10 handstand shoulder touches/arm--(use wall or free)
(this should be 5 sets of biking and 5 sets of running)
+
rest 10 min
+
4 sets:
Row 750m @ 2K pace
Rest 2m30 for male (3 min for female)
*perform :30-:45 of Deadbug movement immediately after row during rest time)
2min each one or 20min on clock!?
ReplyDeleteDiego it is a 20 minute running clock. Diego it is a 20 minute running clock switching movements every two minutes
ReplyDeleteI did this. Os because with transitions the time change a little bit
DeleteBike at 58 rpms
ReplyDeleteRun at 8:45/mile pace on assault air runner
Row at sub 1:45/500m pace --> about 2:37 per 750m
48-50 RPM - 50 cal total
ReplyDelete10 T2B
250 m run
3:17.4. - 2:11.3/500m
3:14.8 - 2:09.8/500m
3:14 - 2:09.3/500 m
3:13.3 - 2:08.8/500 m
Bike 58/60rpm
ReplyDeleteRun i dont Know
Row 1:53/56 avg very tought for keep. Hip muscle tired
Bike 58 rpms
ReplyDeleteRan 300m
Row-150sec/500m about 2:40 for 750m