Deep River Fit – Aerobic Work Class
A: Metcon (No Measure)
“Repeat 5 times:
30 seconds on
90 seconds easy
30 seconds on
90 seconds easy
30 seconds on
3 minutes easy
On your machine (or run) of choice.
RPE goal: 10
Don’t worry so much about watts/splits/metrics here; this is more of a workout focusing on applied speed. Burst power, then directly to easy effort for 90 seconds. Increasing time over each wave, up to 30 seconds. Key points:
-how quickly can you reach max speed?
-once you are at peak watt/max speed, can you maintain it, or does it drop off significantly?
-how does your technique shift at max speed vs. sustainable high speed?
-when you shift to “”easy””, can you maintain technique, or do you fall apart?
Score it complete/not complete, note specifics.”