January 13, 2020 – Coastal30 – Endurance

January 13, 2020 – Coastal30 – Endurance

A. Monostructural Long Interval Work

5 mins on / 2 min off x 3 sets (19 minutes total)
30s Easy
20s Medium
10s Hard

max cals / distance on preferred equipment
ski / Bike / C2Bike / Row / RunScoring: Not Scored

– Athletes can alternate between modalities if they wish to.
– However, they may also remain on the same one throughout
the entirety of the workout.
– Aim – To hit the same paces across the 5 minute time
domain. Eg. 30s @60RPM, 20s @70RPM, 10s @85RPM

View on WodUp

Leave a Comment