01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
02
Main Set
60 min
8 × 200m @ 5k pace
3 × 1000m @ threshold
2 × 500m Ski @ 2k+7-9
4 min Echo Bike @ threshold
5 min EMOM: Wall Balls @ race weight
+ ADD LOG
02
Prep
15 min
3 × 100m Ski @ full sprint
3 × 100m Row @ full sprint
+ ADD LOG
03
Miko's Triangle
40 min
40-min EMOM (10 cycles)
Min 1: Ski Calories
Min 2: Row Calories
Min 3: Echo / Assault Bike Calories
Min 4: Rest
+ ADD LOG
03
Aerobic cooldown
30 min
15-30 min aerobic cooldown
+ ADD LOG
01
Warm-Up
15 min
15 min aerobic warm-up of choice
+ ADD LOG
+
RoxOpt is now part of RMR.
Race intelligence meets elite training.
Race intelligence that shows you where to improve.
Elite training built to help you get there.
Trusted by Elite 15 athletes
What's Coming
Understand your race
Performance insights & analytics
Plan your next race
Predictions, pacing & course-specific strategy
Train for what's next
Elite 15 training methodology, personalized for you
Understand your race
Performance insights & analytics
Plan your next race
Predictions, pacing & course-specific strategy
Train for what's next
Elite 15 training methodology, personalized for you
Understand your race
Performance insights & analytics
Plan your next race
Predictions, pacing & course-specific strategy
Train for what's next
Elite 15 training methodology, personalized for you
Understand your race
Performance insights & analytics
Plan your next race
Predictions, pacing & course-specific strategy
Train for what's next
Elite 15 training methodology, personalized for you
Understand your race
Performance insights & analytics
Plan your next race
Predictions, pacing & course-specific strategy
Train for what's next
Elite 15 training methodology, personalized for you
Understand your race
Performance insights & analytics
Plan your next race
Predictions, pacing & course-specific strategy
Train for what's next
Elite 15 training methodology, personalized for you