Today is boat shoes which is a repeat workout, have members look back to see the last time we completed it so they can compare scores.  This workout is all about endurance and pacing as you work through decreasing distances on both the rower and the run. Each round gets shorter, so focus on maintaining a steady, sustainable pace early on. The 3-minute rest between rounds allows you to recover just enough to keep pushing hard through each phase. Stay consistent on the row and run, and aim to finish strong in the final round!

Score | Total time including rest.

Row | 6:00, 4:00, 2:00

Run | 6:00, 4:00, 2:00

Lactate Threshold

Lactate threshold is the intensity at which the body starts to produce lactate faster than it can be cleared away. This is the point where fatigue starts to increase noticeably, but it’s not yet an all-out effort.

Pacing: Emphasize the importance of starting at a brisk, sustainable pace where athletes can still speak in short phrases. Encourage maintaining or slightly increasing this effort through the segments, avoiding the urge to “redline” or reach complete exhaustion.

Effort Level: Guide athletes to target a 7-8 out of 10 in effort—challenging yet manageable. Use subjective feelings and, if available, heart rate to stay within this zone.

ROUND 1

7:30 Time Cap
1,200/1,080m Ski
75/60 Calorie Echo Bike
3,000/2,700m Bike Erg
6:00 Moderate Effort on Treadmill/Runner*

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ROUND 2

5:00 Time Cap
800/720m Ski
50/40 Calorie Echo Bike
2,000/1,800m Bike Erg
4:00 Moderate Effort on Treadmill/Runner*

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ROUND 3

2:30 Time Cap
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner*

If you are short on machines, you can start one group on the rowers and one group on the run.