Mon 7th Jan 2019 at 7:00pm by theOtherRichard

Cross > HIIT

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Time
30:49
Cals
215
Cadence
140
BPM
100
%MHR
58.2
B/mi
INF
Surface
Road

Notes & Comments

AMRAP
Good stuff. Hard work out. Gave it as much as I could muster.

Set 1:
30s squat jumps
30s high knees punch-outs
30s squat jumps
30s high knees punch-outs
1 minute rest, then repeat

Set 2:
30s plank shoulder taps
30s slow mountain climbers
30s plank shoulder taps
30s slow mountain climbers
1 minute rest, then repeat

Set 3:
30s 180 squat jumps
30s sprints
30s 180 squat jumps
30s sprints
1 minute rest, then repeat

Set 4:
30s military plank
30s press-ups
30s military plank
30s press-ups
No time to repeat

30:49

Pace

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.00	30:50	30:50	INF:00:00	100 53-169	INF	140 32-228

Heart

100/169max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

140 (228 max)

Cadence Chart

Cadence Bands

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