Each athlete grab a mini whiteboard and write down the workout.
Objectives / Stimulus / RPE / Workout Strategy
Goal: Complete each set to allow for 2:00 rest before the next set starts
Primary Objective: Complete each set within the working time frame.
Secondary Objective: Finish each set with the Echo Pace being around the 10:00 Max Cal Echo Bike
Stimulus: Aerobic Base Building
RPE: 7/10
Notes: We are looking to hit a purely monostructural piece here with the goal and flow of the workout to have each athlete working at a steady state clip to complete each segment by 2:00 minutes to go in each time slot. Look to hit the Run at a solid pace, but not all out and then into a Row pace that should be above 5k pace if not 5k + 7sec/500m before circling around to a hard charging Bike pace that should be around that 10:00 max cal bike effort to finish each set.
