Warmup

Easy ride, df 65,spin up and down.,finish with hr under 100.

Easy row, df 105, sr under 20, keep hr steady.

10x500 mts, df 106. Pace 2-20, and 2-10..sr under 30, hr whatever.

Wake up warmup,10x1min,arms only.core and arm’s only. Sr under 30.

Cool down, spin workout,finish with hr under 100,

Medium intervals,sitting on the bench, sr 30 and 35, slowed pace to keep hr under 130.

Medium intervals, sitting on the bench,sr 30-35, keep hr under 130.

Wake up warmup, sitting on the bench,

Easy ride,df 60,change rpm every 5 mins,finish hr under 100.

Sunday row, low and slow, df 105,keep hr under 130.

Easy row,df 100,sr 22,every 500 mts row 100 at 28 sr,,

Wake up warmup,arm’s only, core and arm’s only,10x 1 min, sr under 30.

Easy ride,df 65,change rpm every 1000 mts, till hr reachs 120, and finish under 100.

Reset computer, cool-down.

Easy spin,df 65,rpm up and down, computer had sr at 36and picked up my training buddies hr on the rower
I think.

Medium intervals, 10x500 mts, pace 2-35, and 2-10, sr under 30,

Medium ladder workout,df 100, sr 18-20-22-24-26, pace should improve 5 sec each step.

Wake up warmup, arm’s only, core and arm’s only, 10x1 min ,sr under 30.