#GutcheckThursday – Workout of the Week – May 16, 2024

#GutcheckThursday - Warmer weather means working running back into workouts. 400 m repeats is one of the most classic CrossFit workout. Test your 400 m pace and then hit some back-off sets in this week's <a href=#GutcheckThursday

Intended Stimulus

Classic aerobic capacity conditioning, focused on improving your anaerobic energy system. Warm-up real well so that the initial 400 m is a MAX EFFORT! We’re going for a new personal best, followed by some back-off sets to layer in volume at lower intensity while already fatigued. Calculate your 400 m time in seconds, and then aim to perform the 6 x 400 m at a pace that is 20% slower. For example, if you ran your time trial in 2 minutes (120 seconds), you would run your 6 x 400 m at 2:24 each.

Adaptations / Modifications / Scales

Sub the run for a 500 m/400 m row or 30/24 cal on a fan bike

The volume this week is relatively low at about 2 miles total of running. If this is too much running for you, consider alternating back and forth between running and rowing and/or biking to reduce the overall run volume