Reasonably happy but little disappointed I was aiming for sub 20min

2 rounds is 3 x 5min intervals 2 min rest

5min @ 18s/m
5min @ 20s/m
5min @ 22s/m
Repeat

Did 8min intervals with 2 min rest between rounds.
Struggled to keep focused on the follow along cadence pace though

Progressive cardio Level 4

First time doing a 40 steady row session

Interval Training.
4x4min 2min 0ff increasing stroke rate each round
was going well but died off in the last round

Interval Training
1min on 30sec off 4 rounds 3 min rest between rounds

15 x 500m with 2min break
did really well kept my split times below 2:00 for every interval.

3 x 2000m Intervals with 4 min rest

5 x 1500m 4 min rest
7500m under timed power drives. 2500m during rest periods

Interval training 1 min on 1 min off

Distance Interval Training

5 x 1500m 3 min rest
Try to beat the time of the last interval

30min just row
Struggeled on this one, was late at night and had dinner 1 hr earlier and was still feeling it in my stomach.
thou…

Work out #11
Slightly light work out today, the past few days have been full on work outs so had a lighter one

5 x 1500m with 4 min rest intervals

Interval 1 @ 20s/m
Interval 2 @ 24s/m
Interval 3 @ 20s/m
Interval 4 @ 24s/m
2min Rest
Repeat 4 times

'First time doing s 2000m race pace.
Did really badly, went out too fast at the beginning and didn't save anything for the…

3 x 8min Intervals 2min off. Switch between 20 & 24 s/m every 2min

Interval 1 @ 20s/m
Interval 2 @ 24s/m
Interval 3 @…

Interval Training 4min on 2min off:
Round 1 @ 20s/m, 1:56.8, 1027
Round 2 @ 22s/m, 1:56.8, 1028
Round 3 @ 24s/m, 1:57.7, 1019…

Progressive Interval Training
Round 1: 16 s/m, 959m
Round 2: 18 s/m, 964m
Round 3: 20 s/m, 979m
Round 4: 21 s/m, 999m

Interval Drill Training 2 min intervals @ S/m:
16, 18, 20, 22, 24
24, 22, 20, 18, 16