Zone 2

Zone 2

For time
10-20-30-40-50-40-30-20-10 cal, no rest, alternating with the same workout on RowErg

For time
10-20-30-40-50-40-30-20-10 cal, no rest, alternating with the same workout on BikeErg

10:00 cool down

20:00 test

10:00 warm up

13x 1:00 in 1 hour amrap

13x 1:00 in 1 hour amrap

5k moderate/fast / 1:00 easy
4k 2s faster split then previous interval / 1:00 easy
3k 2s faster split then previous interval / 1:…

3 rounds:
5k moderate
2k easy
1:00r

Zone 2

5x4500m

Odd interval: moderate, increase pace each interval
Even: easy/recovery

10:00 zone 2/recovery

6 rounds, followed by 2:30r
3:00 easy-moderate
0:30 sprint

6 rounds, followed by 3:30r
2:30 moderate
0:30 sprint <…

Zone 2

2x10:00 warm up / cool down

10 rounds
0:25 sprint / 0:40r

Zone 2

8 rounds:
6:00 moderate
4:00 easy
2:00 fast

2x 5:00 warm up/cool down

2 rounds:
12:00 @ Z5 wattage
1:00r
5:00 @ Z2 wattage
2:00r

2k cool down

10k / 2:00r
8k / 2:00r
6k / 2:00r
4k / 2:00r
2k / 2:00r

Go at least :2.5/1000m faster each interval

20:00 cycle