#FMPW359S1
2m 30s x 12 (rest 1m)

Start at 2km plus 12.
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#FMBPW262S1
7km/5km/3km/1km (rest 2m 30s)

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

#FMPW358S5
60 mins TT

TT. Target 2km plus 13 or better.
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#FMBPW261S4
20000m

4km Plus 25
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#FMPW358S2
12000m - R18/20/18/20

Split length of 3000m. 2km plus 21 for the R18. Increase pace 2s for the R20.
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#FMBPW261S3
2000m x 4 (rest 3m)

Start at 4k plus 3-4. Improve if possible.
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#FMPW358S4
2500m x 4 (rest 3m)

R22/24/22/26

R22 at 2km plus 14. Increase 2-3s/500m for the R24 and a further 2-3s for t…

#FMPW358S1
750m x 6 (rest 1m)

Start at 2km plus 4. Improve.
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#FMBPW261S2
8000m x 3 (rest 2m)

4km plus 20. Stick.
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#FMBPW261S1
8km/6km/4km/2km (rest 2m)

Start at 4km plus 15. Increase 2s/4s/6s on the previous completed interval pace.

50x500m / 0:30r
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#FMPW357S4
2500m x 3 R26

2km plus 10. Improve if confident R28 would be faster.
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Sam Loch 100m repeats / 1:00r
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#FMBPW260S4
40 mins

4km plus 25. Stick.
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#FMPW357S3
7500m

28/24/20/24/28

Split length of 1500m. R28 at 2km plus 8. Decrease pace 5s with each rate drop and retu…

Warmup Row 5mins easy
5mins easy
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#FMBPW260S3
2750m x 4 (rest 3m)

Start at 4k plus 6. Improve if possible.
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#FMPW357S2
3000m x 4 (rest 1m)

R18/20/18/20

2km plus 20 for the R18. Increase pace 2s for the R20.
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#FMBPW260S2
10000m x 3 (rest 90s)

4km plus 20. Stick.
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