Apr 28, 2026
Hybrid Athlete
Hybrid Benchmark Intervals
Main WOD
- - 800m run at 85% effort
- - 2-minute rest
- - 400m run at 90% effort
- - 1-minute rest
- - 800m run at 85% effort
- - 2-minute rest
- - 400m run at 90% effort
Week 17 • Block 5 (Week 1/4) • Training Day
This Week's Focus
Hybrid Benchmark
Warm-Up
- - 5 minutes easy jogging
- - Dynamic stretches: leg swings, walking lunges, arm circles (10 each)
- - 4x30m accelerations, building speed each time
Recovery
- - 5-10 minutes light jogging to cool down
- - Hydrate with electrolytes
- - Light stretching focusing on hamstrings, quads, and calves
Mobility
- - Hip flexor stretch (30 seconds each side)
- - Calf stretch against the wall (30 seconds each side)
- - Seated forward bend (45 seconds)
Coaching Advice
Target time: Finish under 15:00
How to pace: Aim to complete the 800m runs at a controlled pace, focusing on maintaining a steady effort through the duration.
How to be competitive: For a competitive edge, focus on negative splits in the last 400m run, pushing harder than your initial 400m.
What you should feel: You should feel comfortably challenged during the intervals, with heavier breathing but still able to maintain form. After, expect a good level of fatigue but manageable.
Coach Note
Today's workout focuses on improving aerobic capacity through controlled interval pacing. The structure supports the block's goal of enhancing hybrid endurance and strength balance with conservative loading. This is an ideal way to introduce your body to the types of pace you will need for the benchmark testing later on.