The ability to go fast is important, but it's also important to be able to go long.
Row, Run, or Bike.
Take on an agressive but sustainable pace, or change it up and do intervals.
Cabana found a good one....
Talk about total body control, watch THIS.
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Evidence shows that anaerobic training increases aerobic capacity. Meaning those short intense days will make you better at the long days. It's a win win!
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