For today's session you will be testing your endurance in multiple areas and it will require some strategy in order to complete it in a good time. Go too hard on the run and you will find yourself blowing out on the row or bike. Ideally, you will hit a pace that is around 80% of your max, this is purely based on how you feel though, don't worry about exact effort.
A good time to hit for someone with above average endurance levels is 25 minutes or less. Ideally, this would break down to 7 mins for the mile run, 8 mins for the row & 9 mins for the assault bike cals. This also leaves you with 1 minute for transitions between equipment.
WORKOUT: FOR TIME
1 - Mile run
2 - Km row
100 Cal - Assault bike