Steady state

Steady state
Low rate

2:24.0@20
2:11.5@21
2:10.5@22
2:10.5@22
2:02.0@25

Steady state low rate

5km pacing

1:54.6
1:53.6
1:52.1

Warm up

Steady state low rate
2:05.1 @ 22 spm @ 120drag

2:09.7 @ 20
2:06.9 @ 21
2:04.0 @ 22
2:03.9 @ 24
2:01.3 @ 26

Rest periods

Waterfall enduro interval
1:52.9 @ 30 spm @ 130drag

3000/5r @ 1:53.1 @ 29
2500/5r @ 1:52.5 @ 30
2000/5r @ 1:53.2 @ 33…

Cool down

Steady state @ 2:05.9
low rate @ 23spm
Drag 130

2:09.6@21
2:06.9@22
2:05.9@23
2:04.4@24
2:02.6@25

Drills

Cool down

Rest periods

4x1000/5r @ 1:47.5
130 drag

1:48.2 @ 33
1:47.8 @ 34
1:46.9 @ 35
1:46.7 @ 37

Warm up

Drills

Warm up

Steady state
low drag 120
Low rate 26spm

2:01.4
1:59.6
1:59.5
1:58.8
1:58.1

Cool down

Steady hard @ 1:53.5
High rating @ 28-29spm @ 117 drag

1:54.2
1:53.6
1:53.2
1:53.1

Warm up

Drills

Cool down

Rest periods