The workout
6 Rounds For Time:
- 12/8 cal Echo Bike
- 5+5 m OH Walking Lunges (32.5 / 22.5 kg)
- 5+5 m HS Walk
Time cap: 12 min
TL;DR
Workout times
- Estimate 9:30
- Run-through 9:10
- Competition 8:03 (rain version)
Questions and answers n' stuff:
Echo Bike
- What is manageable echo bike pace? 300W, 400W, 500W or something in-between?
- 400W, answered by run-through. First round was ok with closer to 500W, but later rounds I felt I would have heavily fatigued, if I would have pushed above 400W. So it was tested by feel.
OH Walking Lunge
- Can I go 5+5m without switching or dropping the dumbbell?
- Yes. Confirmed by run-through showing no excessive shoulder fatigue.
HS Walk
- If shoulders are good? Go fast.
- Shoulders were good, so I just went fast.
My process for prepping pace
For this workout I decided to do a test run with some manageable pace, that I knew I could do faster when I pushed more. As I did not know how much time each part would take, I did some timing tests during warmup.
I knew from doing echo bike intervals, holding 400W would not be an issue in this timeframe, but was not sure how much time 12 cal would take. Did some warmup with 12 cal at 300W and 400W. Also timed my rested Lunge and Handstand Walk times.
Since my handstand walks are solid and overhead is good, I wanted to test if I can just hold the dumbbell in one arm the whole 5+5 meters.
After some tests I came up with an estimate. Sub 10 minutes felt very doable, likely 9:30.
Then it was time for the run-through. I planned to keep transitions light, do fast-paced walk from one point to the next. Also a place where I could push a bit in competition.
Results from run-through
The run-through went smoothly, and I pushed a bit on transitions the last round.
Resulting in Time: 9:10. View the interactive report here — every split below comes straight from a single video, no sensors.
We can see that in the first round, I went a bit faster on the Echo Bike. But held very consistent pacing throughout the rest of the workout. So in summary, I was able to execute the plan.
I also confirmed that holding the dumbbell overhead during the turn works for me.
Workout 2 during the competition
At the competition I was in the final heat. That means I saw the other competitors' times. The previous heat best time was around 8:30. So my in-training time was already competitive, but had to push faster than in training.
The workout went into rain-version, since it was performed outside, it had been raining all night, and could have rained some more. So the overhead lunge became a front rack lunge instead. So in theory this workout became a faster workout. More stability in lunges -> faster steps.
Sten Remmelg doing front rack lunges @cfprs
So 6 rounds. 1:30 per round would yield 9:00 time. I had to go faster. And was confident I could, thanks to the testing round.
First round came in somewhere around 1:15 or so. I heard the commentator announcing: "Sten Remmelg, 1:15! What a blistering pace!" giving me confirmation that indeed, pace is fast :D. But that is just the first round.
I did see other competitors coming in fast, but slowing down later. As I stood by watching, timing the leading athlete's rounds in previous heats.
Closing in on the last rounds, the commentator already attributed the event win to me, as I was not slowing down. So I knew that I was in a good place. This allowed me to pace the last round, comfortably taking the win and saving energy for the next five workouts.
Final time 8:03, 30s faster than the next guy. This gave me a nice confidence boost for the rest of the competition. Full results from Turku visible here in competition corner.
Want splits like these for your own workouts?
Every chart and round split in this post came from a single video — no sensors.