Today’s workout is a simple time trial to test your current level of aerobic fitness.
Run or row 5000 meters as fast as you can. You should complete the distance feeling like you could not have gone any faster. This means you should be working at very close to your anaerobic threshold – the highest sustainable aerobic level.
Warm for 3-5 minutes before and then cooldown for 3-5 minutes after.
Although this is a flat-out workout, make sure you don’t go off too fast too soon as you need to be able to finish the distance. better to go out a little conservatively and then pick up the pace for the last half of the distance.
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