#FMBPW269S1
5m x 8 (rest 90s)

Cycle reps as follows... 4km plus 17 for reps 1/3/5/7. Plus 11. plus 9. plus 7. Plus 5 for 2/4/6…

Jul 2023 - 9 x 333 = 2997
This challenge was chosen by SPU: Te Waka

Row 9 reps of 333 metres with 60secs rest.

There ar…

#FMBPW268S5
5km x 6 (rest 90s)

4km plus 18/12/18/12/18/12. Stick.
app.erg.zone

#FMPW365S4
2000m x 4 (rest 1m)

Stick at 2km plus 18
app.erg.zone

#FMBPW268S3
2km/1.5km/1km/1.5km/2km (rest 2m)

Start at 4km pace plus 6s/1000m. Increase pace 3-4s and a further 7s for the 1.5…

#FMPW365S3
500m x 4 (rest 3m)

Start at 2km minus 2. Improve if possible.
app.erg.zone

#FMBPW268S2
21000m

4km plus 22
app.erg.zone

#FMPW365S2
3000m x 3 (rest 90s) R18

Stick at 2km plus 20.
app.erg.zone

#FMBPW268S1
6 mins x 7 (rest 2m)

Cycle reps as follows... 4km plus 18 for reps 1/3/5/7. Plus 12. plus 9. plus 6 for 2/4/6
…

#FMPW365S1
1000/8/6/4/200m

1000m at 2km rate and pace. Improve
app.erg.zone

#FMPW364S4
250m x 10 (rest 2m)

Start at 2km minus 6. Increase if possible.
app.erg.zone…

#FMBPW267S5
6km x 5 (rest 2m)

4km plus 20/13/20/12/20. Stick.
app.erg.zone

#FMBPW267S2
40 mins

4km plus 22
app.erg.zone

#FMPW364S3
10km R18

Stick at 2km plus 20
app.erg.zone

#FMPW364S2
10m/8/6/4/2m

18/20/22/24/26

R18 at 2km plus 20. Increase 3s/4/5/6s on previous completed split.

Warmup Row 5mins easy
5mins easy
app.erg.zone

#FMBPW267S1
7 mins x 6 (rest 2m)

Cycle reps as follows... 4km plus 18 for reps 1/3/5. Plus 13. plus 10. plus 7 for 2/4/6
…

#FMPW364S1
2 mins (90s/30s) - rest 1m x 12

R26/34

90 sec at R26 - 2km plus 8. 30s at R34 2km minus 4
View workout

#FMBPW267S3
3km/2km/1km/2km/3km - rest 2m

Start at 3km pace plus 8s/1000m. Increase pace 3s and a further 7s for the 2km and 1…