2x10:00 warm up / cool down

2 rounds:
10:00 @ Z5 wattage
5:00 @ Z2 wattage
1:00r

30:00 @ moderate / 5:00r
20:00 @ moderate-fast / 5:00r
10:00 @ fast / 5:00r

60:00 zone 2

30:00 running clock
- 5:00 at Z2 watts, increase watts by 5-10 every 5:00

5 rounds:
2:00 V02 max wattage
2:00 endurance wattage

2x 5:00 easy piece

2x 10:00 easy/moderate row

15x 0:20 sprint / 0:15r

5:00 fast bike / 5:00r
3:00 fast row / 3:00r
5:00 fast row / 5:00r
3:00 fast bike / 3:00r
5:00 fast bike / 5:00r
3:00…

5:00 fast bike / 5:00r
3:00 fast row / 3:00r
5:00 fast row / 5:00r
3:00 fast bike / 3:00r
5:00 fast bike / 5:00r
3:00…

2k for time

2x 10:00 easy row in between 2k (not included)

20:00 row for average watts

2x 5:00 moderate / 5:00 fast

20:00 row for average watts

10:00 zone 2

2x 10:00 @ moderate into 10:00 fast/5:00r into
1x 5:00 moderate into 5:00 fast

1:00/1:00r
2:00/1:00r
3:00/1:00r
4:00/2:00r
5:00/2:00r
5:00/2:00r
4:00/2:00r
3:00/1:00r
2:00/1:00r
1:…

30:00 zone 2/3