4 rounds, each round for time, of:

Run, 400 m

40/32 Assault Bike Calories

Run, 400 m

* Go every 10 mins.

32/24 Echo Bike Calories

Stimulus is moderate pacing across sets. Athletes will perform a set every 10:00 and should aim to score similar times on each set. A moderate pace can be maintained through 1st run/assault bike and then increased during the last run if the athlete feels they can.

This will be a very long workout. Take the first set at a “Test Pace,” feel it out, and try to hold on. Make sure athletes are drinking fluids between sets.