3x10000m

30:00 zone 2

20 rounds:
1:00 fast
1:00 recovery

3 rounds:
10:00 @ moderate
10:00 @ moderate/easy

3x 5k
5:00 @ 70 RPM
2:30 @ 75 RPM
remainder @ 80 SPM

10k zone 2

5 rounds:
4:00 fast
2:00 moderate
2:00 slow

30:00 zone 2

7500 zone 2 bike

3x 20:00 @ zone 2 / 2:00r

3x600m @ recovery pace

5 rounds:
5:00 @ 20 SPM
2:30 @ 24 SPM, faster split
2:30r

3:00 @ 20SPM
0:20 max sprint
3:00 @ 20SPM
0:30 max sprint
3:00 @ 20SPM
0:45 max sprint
3:00 @ 20SPM
1:00 max…

8:00 @ 65 SPM
6:00 @ 75 SPM
4:00 @ 85 SPM
6:00 @ 65 SPM
4:00 @ 75 SPM
2:00 @ 85 SPM

No rest

8x 1000m in circuits workout

2x 30:00/5:00r

2k/2:00r
4k at least 1:00 average split quicker / 2:00r
6k at least 1:00 average split quicker / 2:00r
8k at least 1:00 avera…

1:00 death by rowing cals
Finished @ 14 cal in 15:00

5 rounds / continuous row with no rest:
Min 1 @ 16 SPM
Min 2 @ 20 SPM
Min 3 @ 22 SPM
Min 4 @ 24 SPM

5000m/1:30r
5000m @ 0.5s faster average split / 1:30r
5000m @ 3s faster split / 1:30r