Helen

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

Grade: Conditioning · 3 Rounds For Time · 14:00 cap

The workout

• Round: 400 m Run
• Round: 21 KB Swings @ 24/16 kg (53/35 lb)
• Round: 12 Pull-ups
• Target: Goal 9–12 min · sub-10 is strong · you practiced this on day 15, now race it: unbroken swings, two sets of pull-ups

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.