Aerobic WOD
Short Mono Build
WARMUP (5 minutes)
2 minutes easy pace walk/row/bike
1 minute gradual pace increase to 60% effort
30 seconds at workout starting intensity
Run/Row/Bike 10 min @70% - rest 2 min
Run/Row/Bike 8 min @75% - rest 90 sec
Run/Row/Bike 6 min @80% - rest 60 sec
Run/Row/Bike 4 min @85% - rest 30 sec
Run/Row/Bike 2 min @90%
Choose one discipline. Note your sustained pace or RPM for each % today. Goal is to show an increase in effort with each % increase.
COOLDOWN (5 minutes)
3 minutes easy pace (40-50% effort)
2 minutes walking with deep breathing
Log and Additional Details