W1S3 - 30mins - R20
Stick close to 2km +17-18/500m
app.erg.zone

#FMBPW270S2
20km

4km plus 25
app.erg.zone

W1S2 - 600m/400m/200m
Start 2km plus 1-2 for the 600's. Increase pace for 400m and 200m. (total of 15 reps).
View workout

#FMBPW270S1
4m x 10 (rest 90s)

Cycle reps as follows... 4km plus 16 for reps 1/3/5/7/9 Plus 12. plus 10. plus 8. Plus 6. Plus…

W1S1 - 12mins x 3/2:00r
Start 2k +20. Increase pace 2s/500m for R20/R22
app.erg.zone

#FMPW366S4
1500m x 4 (rest 3m)

18/24/18/24

Start at 2km plus 19 for the R18. Increase pace 6-8s per 500m for the R24. R…

ZWIFT - SST (Short) in New York

ZWIFT - Watopia

#FMBPW269S4
40 mins

4km plus 25. Stick.
app.erg.zone

#FMBPW269S3
400m x 8 (rest 2m)

Target 4km minus 9
app.erg.zone

#FMPW366S2
750m x 8 (rest 2m) R24

Start at 2km plus 8. Improve if possible.
app.erg.zone

#FMBPW269S2
3000m x 10 (rest 1m)

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

#FMPW366S1
5000m x 2 (rest 2m) R20

2km plus 18. Stick.
app.erg.zone

#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