Because we do not know what the Open workouts will be, we'll be completing 3 different versions of Tri Sprint Intervals during the Open weeks. These are low-impact and should not interfere with the movements we may see in the Open workouts.

Score: Total Bike Erg Calories

Target Score: 60-125 Calories 

Stimulus: VO2 Max [RPE 7-8]

Choose shuttle run reps and row calories that take about 90 seconds each, leaving you 1:00 for bike calories at the end of each round. To do this workout prescribed, we recommend that you're able to hold at least 20 shuttle runs per minute and 1,200/960 calories per hour on the row. With 4:00 on and 4:00 off, you should be working hard during each interval.

Acceleration and Deceleration: 

Take note of how quickly athletes accelerate from a standstill and how effectively they decelerate when changing direction. Efficient changes in speed are crucial for success in shuttle runs.

If you are planning to redo the Open workout, then perform this workout at a moderate effort, using it to just breathe and get a good sweat.

During your shuttle run turnarounds, stay low to the ground, plant your back foot at a 45º angle, and lean away from the line to get a good push-off. 

30/24 CALORIE ROW

1:45 Time Cap
25/20 Calorie Ski
25/20 Calorie Echo Bike
400m Run
1:30 Hard Effort on Treadmill/Runner

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30 SHUTTLE RUNS

1:45 Time Cap
400m Run
1:30 Hard Effort on Treadmill/Runner
25/20 Calorie Ski
25/20 Calorie Echo Bike
30 Burpees

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BIKE ERG

Ski 
Echo Bike
Run 
Treadmill/Runner
Burpees