Wednesday Schedule: 6am/8am/9am/530pm
RUN
1,700 Meters
5 Minutes Rest
1,300 Meters
5 Minutes Rest
900 Meters
5 Minutes Rest
500 Meters
* Atlernate Between 200 Meters Fast & 200 Meters Easy *
Finish Each Interval With 100 Meter Sprint
OR … ROW
2,125 Meters
5 Minutes Rest
1,625 Meters
5 Minutes Rest
1,125 Meters
5 Minutes Rest
625 Meters
* Atlernate Between 250 Meters Fast & 250 Meters Easy *
Finish Each Interval With 125 Meter Sprint
OR BIKE
4,250 Meters
5 Minutes Rest
3,250 Meters
5 Minutes Rest
2,250 Meters
5 Minutes Rest
1,250 Meters
* Atlernate Between 500 Meters Fast & 500 Meters Easy *
Finish Each Interval With 250 Meter Sprint
RUN
1,700 Meters
5 Minutes Rest
1,300 Meters
5 Minutes Rest
900 Meters
5 Minutes Rest
500 Meters
* Atlernate Between 200 Meters Fast & 200 Meters Easy *
Finish Each Interval With 100 Meter Sprint
OR … ROW
2,125 Meters
5 Minutes Rest
1,625 Meters
5 Minutes Rest
1,125 Meters
5 Minutes Rest
625 Meters
* Atlernate Between 250 Meters Fast & 250 Meters Easy *
Finish Each Interval With 125 Meter Sprint
OR BIKE
4,250 Meters
5 Minutes Rest
3,250 Meters
5 Minutes Rest
2,250 Meters
5 Minutes Rest
1,250 Meters
* Atlernate Between 500 Meters Fast & 500 Meters Easy *
Finish Each Interval With 250 Meter Sprint
RUN
1,700 Meters
5 Minutes Rest
1,300 Meters
5 Minutes Rest
900 Meters
5 Minutes Rest
500 Meters
* Atlernate Between 200 Meters Fast & 200 Meters Easy *
Finish Each Interval With 100 Meter Sprint
OR … ROW
2,125 Meters
5 Minutes Rest
1,625 Meters
5 Minutes Rest
1,125 Meters
5 Minutes Rest
625 Meters
* Atlernate Between 250 Meters Fast & 250 Meters Easy *
Finish Each Interval With 125 Meter Sprint
OR BIKE
4,250 Meters
5 Minutes Rest
3,250 Meters
5 Minutes Rest
2,250 Meters
5 Minutes Rest
1,250 Meters
* Atlernate Between 500 Meters Fast & 500 Meters Easy *
Finish Each Interval With 250 Meter Sprint