Warmup Row 5mins easy
5mins easy
erg.zone

#FMBPW208S4
2500m x 10 (rest 90s)

Start at 4km pace plus 13. Stick.
erg.zone

#FMPW305S3
90s x 10 (rest 90s)

Start at 2km pace and improve.
erg.zone

Warmup Row 5mins easy
5mins easy
erg.zone

#FMBPW208S3
60 mins

Start at 4km pace plus 23
erg.zone

#FMBPW208S2
6m/1m/6m/1m/6m/1m/6m/1m/6m (rest 90s)

Start at 4km pace plus 14. 1m at 4km
erg.zone…

#FMPW305S2
3000m x 4 (rest 90s) R18

Stick close to 2km plus 21s/500m
erg.zone

#FMBPW208S1
15 mins x 3 (rest 2m)

Split length for 5 mins and cycle at 4km plus 10/plus 14/plus 8. Rest and repeat

#FMPW305S1
6km/4km/2km (rest 2m 30s)

R20/22/24

Start the rate 20 at 2km plus 19. Increase pace 2s and 3s respectively o…

3000m x 6 (rest 2m)

Start at 4km pace plus 12. Stick.

15 mins x 3 (rest 90s)

R20/26/20

Start 2km plus 19. Increase pace 7s/500m for the R26.

5km x 5 (rest 1m)

Start at 4km pace plus 23

2500m x 5 (rest 90s) R20

Stick close to 2km plus 18s/500m

5m/1m/5m/1m/5m/1m/5m/1m/5m (rest 1m)

Start at 4km pace plus 14. 1m at 4km

8k/4k/2k 3:00 rest - R20/22/24
Start the rate 20 at 2k plus 19.
Increase pace by 2s and 3s respectively on the last completed in…

20 mins x 2 (rest 3m)

Split length for 5 mins and cycle at 4km plus 9/plus 13/plus 7/plus 11. Rest and repeat

32 mins

Split length for 8 mins and cycle at 4km plus 10/plus 14/plus 8/plus 12

15m x 3 (rest 1m)

Start at 4km pace plus 20. Stick.

1km x 10 (rest 2m)

Start at 4km pace plus 2 and improve.