10min repeats 1:30r
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15x3min 1:30r - GRIND
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#FMBPW264S1
2500m/1000m/500m

Rest 4m/2m
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#FMBPW264S2
40 mins

4km plus 22
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#FMPW361S1
2 mins (90s/30s) - rest 1m x 12

R20/30

90 sec at R20 - 2km plus 15. 30s at R30 2km
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Warmup Row 5mins easy
5mins easy
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#FMBPW263S5
10 mins x 5 (rest 2m)

4km plus 15 Start. Improve.
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90
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Sam Loch 150m repeats / 1:00r
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Sam Loch 100m repeats / 1:00r
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#FMPW360S1
1250m x 3 (rest 4m)

Start at 2km plus 3.
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#FMBPW263S3
1000m x 8 (rest 2m)

Start at 4km minus 1
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#FMPW360S2
14000m

3500m splits. 2km plus 21 for the R18. Increase pace 2s for the R20.

R18/20/18/20
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#FMBPW263S2
6000m x 4 (rest 1m)

4km plus 22
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#FMBPW263S1
8km/6km/4km/2km (rest 2m 30s)

Start at 4km plus 13. Increase 2s/4s/6s on the previous completed interval pace.

100k TT
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#FMBPW262S3
1500m x 5 (rest 3m 30s)

Start at 4k plus 2. Improve if possible.
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#FMPW359S3
9000m

1800m at R28/24/20/24/28

R28 at 2km plus 8. Decrease pace 5s with each rate drop and return back up.

#FMBPW262S2
10000m x 3 (rest 90s)

4km plus 20. Stick.
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#FMPW359S2
3500m x 4 (rest 1m)

18/20/18/20

2km plus 20 for the R18. Increase pace 2s for the R20.
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