Choose ONE of the following sports:
Swim (THU): 200m TT, rest 5:00, then 4 x 200m @ 75% of TT pace on 3:30
Bike (THU): 5k TT, rest 5:00, then 2 x 5k TT @ 75% of TT pace with 2:00 spin/rest between
Run (THU): 800m TT, rest 5:00, then 2 x 800m @ 75% of TT pace with 2:00 rest between
C2 Row (THU): 1000m TT, rest 5:00, then 2 x 1000m @ 75% of TT pace with 2:00 rest between
Ruck (THU): 1M TT with 55# ruck/vest + boots/utes, rest 5:00, then 2 x 800m @ 1M TT pace with 2:00 rest between
Take no more than 3 attempts to find your fastest time then (after completing TT attempts) rest for 5:00 and perform intervals. Rest as much as needed between TT attempts (read: FULL RECOVERY).
Post sport and times to comments.
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