Delta

Equal, repeated rounds: a pacing laboratory for the single most transferable skill in hybrid racing.

Grade: Conditioning · 3 Rounds For Time · 18:00 cap

The workout

• Round: 500/450 m Ski or Row
• Round: 20 Walking Lunges
• Round: 15 Toes-to-Bar
• Target: Goal 12–15 min · pull at 85%, break the TTB early

Why we programme this

Identical rounds strip pacing bare. The task is simple to describe and brutal to execute well: find a sustainable output and reproduce it, round after round, when your body is begging you to slow down. Whoever slows down least wins a hybrid race, and this format trains exactly that. It also blends modalities the way racing does, so the engine and the muscles learn to hand off cleanly.