WOD: E10 min x 3 (30 min)
Run
Row
Bike
Rest *ideally there should be ~2+ min of rest each interval
**push the pace of each set and give yourself enough time to rest before hitting it again!
Lvl6/5: Run 600m- sub 8 min mile, Row 800/700m- sub 8 min 2k, bike 20/17 cal- 70+ cals
Lvl4/3: Run 400m- 8-10min mile, Row 600m/500- 8-10min 2k, bike 15/12 cals- 50-70 cals
Lvl2/1: Run 300m- 10+ mile, Row 500/400m- 10+ 2k, Bike 10/7 cals- under 50 cals
**you can mix and match distances based on test week- this is just a good close estimate based on each component.
