WOD: Wednesday 240724

Endurance heads eat your heart out. Two cardio days in two days.

• Coaching Notes

Today is all about aerobic capacity work, more specifically lactate threshold work with the focus on consistent effort across all sets and a challenging pace that is sustainable to repeat for all 3 sets. The primary objective will be on the run and tackling that at around 5k pace before hitting the machine work at a pace that allows you to complete each segment in the range of 7:00-9:00. Our warm-up is meant for priming and prepping the system for the effort required during the workout.

Thoughts on adjustments for class management would be to start athletes on different machines and/or start athletes on a 6:00 delay in order to allow for the machines to be used by multiple athletes during each 12:00 segment. This allows for more seamless running of the class and only adds 6:00 minutes to the total workout timing. If this is needed make sure to adjust the daily timeline and make the warm-up a little more streamline prior to jumping into the workout.