Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Steady as She Goes: THRIVE Rowing Wod Series #2 (Distance)
Last week we experienced a variety of stroke rates. This week I am asking you to choose 1! stroke rate for the entire distance.
We should be in the aerobic zone, heart rate should be 55-75% of your max heart rate or should be a rate of perceived exertion—> 6/7.
This is a pace you should be able to maintain a conversation with. Often we get our heart rate too high and aren’t truly in the aerobic zone.
Complete based on your goal:
5k-10k Goal:
— 3 x 5 minutes with 3 minutes of rest between
Half Marathon Goal:
—- 3 x 10 minutes with 5 minutes of rest between each
Marathon Goal:
—— 3 x 20 minutes with 5-7 minute rest in between