#FMBPW260S2
10000m x 3 (rest 90s)

4km plus 20. Stick.
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#FMBPW260S1
8km/6km/4km/2km (rest 2m)

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

#FMPW357S1
6k/5/4/3/2/1k (rest 90s)

R18/20/22/24/26/28

Start at 2km plus 21. Increase pace 2s/2.5s/3/4/5 on previous co…

Sam Loch 100m repeats / 1:00r
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Warmup Row 5mins easy
5mins easy
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4x2500 24/26/24/28

60mins TT
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#FMBPW259S5
25km

Start at 4km pace plus 18s/1000m. Stay close.
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#FMBPW259S4
4000m x 5 (rest 3m)

Start at 4km plus 10-12. Simply aim to increase pace with each interval.
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#FMBPW259S3
30 mins x 2 (rest 3m)

Start at 4km pace plus 23s/1000m.
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#FMPW356S3
10000m

4k at 22. 3k at 24. 2k at 26. 1k at 28.

Set split for 1000m. Start at 2km plus 16. Increase pace 2s/3…

#FMBPW259S2
1250m/500m/1250m/500m/1250m/500m/1250m (rest 2m 30s/90s)

1250m at 4km plus 1, increase pace 6s/1km for the 500s.

#FMPW356S2
10000m

R18/20/18/20

2500m split. R18 at 2km plus 21. Increase pace 2s/500m for the R20.
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#FMBPW259S1
20m/15m/10m/5m (rest 2m)

Start at 4km pace plus 15s/1000m. Increase pace 2s for the 15m and a further 3s for the 1…

#FMPW356S1
1250m x 5 (rest 4m)

Start at 2km plus 5
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Warmup Row 5mins easy
5mins easy
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#FMPW355S4
2500m x 3 R24 (rest 3m)

2km plus 12 stick close.
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#FMBPW258S4
3500m x 6 (rest 2m 30s)

Start at 4km plus 10-11. Simply aim to increase pace with each interval.
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#FMPW355S3
9000m

26/22/18/22/26

Split length of 1800m. R26 at 2km plus 10. Decrease pace 5s with each rate drop and re…

#FMBPW258S3
30km

Start at 4km pace plus 22s/1000m. Stay close.
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