SPD CrossFit
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Warm-up:
Slow Intervals: Slow Intervals: 81% of Max HR (Recover to 74% of Max HR)
Slow Intervals: Slow Intervals: 87% of Max HR (Recover to 74% of Max HR)
1. 13:25 @6 MPH (06:28 @4 MPH) 2. 02:18 @6 MPH (01:10 @3 MPH) 3. 02:27 @6 MPH (01:18 @3 MPH) 4. 01:52 @6 MPH (01:28 @3 MPH) 5. 01:34 @6 MPH (01:08 @3 MPH) 6. 01:33 @6 MPH (01:19 @3 MPH) 7. 01:49 @6 MPH (01:17 @3 MPH) 8. 01:16 @6 MPH (01:14 @3 MPH) 9. 01:37 @6 MPH (01:22 @3 MPH) 10. 01:26 @6 MPH (01:25 @3 MPH) 11. 01:37 @6 MPH (01:23 @3 MPH) 12. 01:27 @6 MPH (01:23 @3 MPH) 13. 01:41 @6 MPH (01:22 @3 MPH) 14. 01:36 @6 MPH (01:36 @3 MPH) Total: 01:00:01
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Slow Intervals:
Slow Intervals: 87% of Max HR (Recover to 74% of Max HR)
1. 13:25 @6 MPH (06:28 @4 MPH)
2. 02:18 @6 MPH (01:10 @3 MPH)
3. 02:27 @6 MPH (01:18 @3 MPH)
4. 01:52 @6 MPH (01:28 @3 MPH)
5. 01:34 @6 MPH (01:08 @3 MPH)
6. 01:33 @6 MPH (01:19 @3 MPH)
7. 01:49 @6 MPH (01:17 @3 MPH)
8. 01:16 @6 MPH (01:14 @3 MPH)
9. 01:37 @6 MPH (01:22 @3 MPH)
10. 01:26 @6 MPH (01:25 @3 MPH)
11. 01:37 @6 MPH (01:23 @3 MPH)
12. 01:27 @6 MPH (01:23 @3 MPH)
13. 01:41 @6 MPH (01:22 @3 MPH)
14. 01:36 @6 MPH (01:36 @3 MPH)
Total: 01:00:01