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

Stick at 2km plus 20.
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#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
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#FMPW364S4
250m x 10 (rest 2m)

Start at 2km minus 6. Increase if possible.
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#FMBPW267S5
6km x 5 (rest 2m)

4km plus 20/13/20/12/20. Stick.
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#FMBPW267S2
40 mins

4km plus 22
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#FMPW364S3
10km R18

Stick at 2km plus 20
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#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
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#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
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#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…

#FMPW363S5
6m (3m/2m/1m) x 5 (rest 2m 15s)

R24/26/28

Each rep R24 at 2km plus 12. Increase 4s and 6s on previous comple…

Jul 2023 - 9 x 333 = 2997 - CTC Members
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Warmup Row 5mins easy
5mins easy
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#FMBPW266S4
30km

4km plus 25. Stick.
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#FMPW363S3
10km R20

Stick to 2km plus 18s/500m
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#FMBPW266S3
4km/2km/1km/2km/4km - rest 2m

Start at 4km pace plus 12s/1000m. Increase pace 6s and a further 8s for the 2km and…

1k TT
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