MPHR Workout #165
each for time:
2x 1200–1600m hill run

• Rest one minute at hilltop, descend easily and rest one minute between repeats
• Deviate slower than one minute per the worst interval, and foul
• Foul* = 20x single-leg squat (alternating, total)

• If running on a treadmill, set it to a seven percent grade and cover 2400m
• Stop completely for rest intervals and rest two minutes between repeats

Compare results to MPHR Workout #136.

Row Workout
each for time:
3x 1000m row

• Rest two minutes between repeats
• Deviate slower than 10 seconds per the worst interval, and foul
• Foul* = 20x single-leg squat (alternating, total)

*Unless otherwise noted, each workout demands maximal focus and intensity from the start. That is, beginning with the first interval, or start of a time trial or tempo/stamina workout, you are expected to be at your best and fastest. Getting faster as the workout goes on, as noted by improving interval or split times, will not benefit you and is not in keeping with this program’s aims. “Fouls” are penalties for unsustained efforts and should be avoided by making the ultimate commitment to each undertaking. If you foul, your penalty is to be completed at the conclusion of the endurance workout.