Pick one sport hold each interval within 3-4 seconds. If you do not, you receive a foul. All fouls to be performed after the whole workout is complete.
Swim: 100m x 5, rest equal time
Run: 400m x 4, rest equal time
Bike: 1 mile x 4 rest equal time
Row: 500m x 4 rest equal time
Foul = 3 consecutive minutes in the bottom of a squat.
Took yesterday and today off, maybe even tomorrow. 4 weeks of going hard and a strained hami is all it took.
ReplyDeleteRan 400's on TM @1.5% 2min each. Gave myself an automatic foul since it was TM running. Those 3 minutes sucked! I had to break it up.
ReplyDeleteouch for both of you. David, I how the strained hamstring heals quickly and I am glad you are being smart about resting.
ReplyDeleteNiki, the 3 minutes at the bottom of a squat would fire up my legs.
I did the intervals on my bike *set up on a trainer) and was feeling the intensity by the second one. My calves were still sore from the Running Workshop on Saturday and I did a bike workout on Sunday that left my quads pretty tired.
all in all, i was satisfied with my intervals.