400X6 2min rest
-3 off 2k avg
erg.zone

90 sec X 10 (90sec rest)
2K pace
erg.zone

400X6 2min rest
-3 off 2k avg
erg.zone

Follow along Dark Horse video.

Warm-up/Cool down
Combined time/meters

666X8
90 sec reat
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666X8 (90 sec/R)
5328 meters
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6min X 6
5k + 10
erg.zone

Half
1500 X 14 3 min rest
97meter final round 5min recover
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5000k off day. No HIIT!
2000, 1500, 1000, 500
20/22/24/26 stroke rate per
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Pyramid
4/4 rest
3/3
2/2
1
5 min rest
erg.zone

10X1 min
1:30 rest
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Half Marathon
2000X10
1097 final
erg.zone

10 Good Morn
10 bb rows
(75 lbs)
60 sec row
.90 sec rest

Pyramid
4/4 rest
3/3
2/2
1
5 min rest
erg.zone

Pyramid
47 min
10min warm-up
1 on 1 off
2 on 2
3 on 3
4 on 4
3 on 3
2 on 2
1 on 1
5 min recover<…

7X3000
2 min rest

30 min
20/22/20/22/20

4219 X 4 (3 min rest)
4221 last round (5min recover)

250 Row
10 Russian KB
250 ski
10 Barbell row
1 min rest