Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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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