REST DAY
Single Sport Endurance Workout
Choose ONE of the following Sports
Swim (SAT): 2 – 4 x 1K TT, Rest 10min between efforts
Bike (SAT): 2 – 4 x 10K TT, Rest 10min between efforts
Run (SAT): 2 – 4 x 5K TT, Rest 10min between efforts
Row (SAT): 2 – 4 x 5K TT, Rest 10min between efforts
Ruck (SAT): 2 – 4 x 8K TT, Rest 10min between efforts
*Hold splits within 15-20 seconds
*Choose number of intervals paced off goals
*Stop if pace or form deteriorates
Multi-Sport Endurance Workout
Swim (OFF):
Bike (SUN): 2 – 4 x 10K TT, Rest 10min between efforts
Run (SAT): 2 – 4 x 5K TT, Rest 10min between efforts
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