210723

ENDURANCE | WEEK 30 | 07/18/2021
Row Version:
5 Rounds (0:00-10:00)
90 Seconds ON
30 Seconds OFF
Rest 4 Min (10:00-14:00)
4 Rounds (14:00-22:00)
90 Seconds ON
30 Seconds OFF
Rest 4 Min (22:00-26:00)
3 Rounds (26:00-32:00)
90 Seconds ON
30 Seconds OFF
Rest 4 Min (32:00-36:00)
2 Rounds (36:00-40:00)
90 Seconds ON
30 Seconds OFF

**All intervals should be FAST (uncomfortable but sustainable)

Goal: Cover same amount of CALORIES for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.
Score is average CALORIES for the 90 second intervals

Total (21:00): 5938m, 1:46.0/500m. 450 calorie total 32.14 Calorie average.

Warm-up 10 minute row: 2255m, 2:13.0/500m