MetCon

ATHLETES CHOICE

“Lucinda” Echo Bike
Warm-up 5:00 easy pace
3x :30 hard pace, :30 easy pace
2:00 recovery pace
2x :10 max effort sprint, :50 easy pace
3:00 recovery pace
3x 3:00 hard pace, 3:00 easy pace
Cool Down 5:00 recovery pace
38:00 total time

OR

“Opal” – Run Intervals
2 Rounds of 6 sets
200m @ fast pace, 200m @ easy pace
***no rest between reps and sets
Rest 5:00 between rounds