3 Min at RPE3, 3 Min at RPE4 3 Min at RPE3, 3 Min at RPE5 3 Min at RPE3, 3 Min at RPE4 3 Min at RPE3 3x (1 Min at RPE8, 2 Min at RPE4) 2 Min at RPE3, 2 Min at RPE4 2

3 Min at RPE3, 3 Min at RPE4 3 Min at RPE3, 3 Min at RPE5 3 Min at RPE3, 3 Min at RPE4 3 Min at RPE3 3x (1 Min at RPE8, 2 Min at RPE4) 2 Min at RPE3, 2 Min at RPE4 2

Warm-Up 2 Min at RPE2-3, 15 Sec Gradual Acceleration 90 Sec at RPE2-3, 15 Sec Gradual Acceleration 1 Min at RPE2-3, 15 Sec Gradual Acceleration 30 Sec at RPE2-3, 15 Sec Gradual Acceleration -Rest 1 Min- Main Workout 3 Sets 30 Sec Standing on D7-8 at RPE5-6 30 Sec

10 Sets 2 Min at RPE5 1 Min Rest Details: For machines, complete 2 minutes and allow the flywheel to come to a stop. Record the accumulated meters from Interval 1. For running on a track or trail, run 2 minutes out, stop, and record

Workout Definition Part 1: 3 sets: 5 strokes (pulls) accelerating to RPE10, 8 strokes (pulls) at RPE10, No rest b/t reps Full recovery b/t sets Rest 3-5min Part 2: 5 sets: 90sec at RPE7, 90sec at RPE3, 45sec at RPE7, 45sec at RPE3 Rest 2min b/t sets

Workout Definition Part 1: 3 sets: 5 strokes (pulls) accelerating to RPE10, 8 strokes (pulls) at RPE10, No rest b/t reps Full recovery b/t sets Rest 3-5min Part 2: 5 sets: 90sec at RPE7, 90sec at RPE3, 45sec at RPE7, 45sec at RPE3 Rest 2min b/t sets

Workout Definition 3 Sets 250m at RPE7 30sec at RPE2 200m at RPE7 30sec at RPE1 150m at RPE7 -30 Sec Rest- 100m at RPE7 *Rest 3 Min between sets.

Warm-Up 3 Min at RPE2 7x (55 Sec at RPE3, 5 Sec at RPE8) Main Workout 20x (15 Sec at RPE9, 15 Sec at RPE1) 5 Min at RPE2 15x (15 Sec at RPE9, 15 Sec at RPE1) 4 Min at RPE2 10x (15 Sec at RPE9, 15

2 Sets 700m at RPE4 100m at RPE8 100m at RPE1-2 100m at RPE9 *Rest 2 minutes after each set. -Then- 4 Sets 300m at RPE4 50m at RPE9 50m at RPE1-2 50m at Max Effort (RPE10) *Rest 1 minutes after each set. -Rest additional 2 minutes- Test: 100m at Max Effort (Record time)

4 Sets • 20 Cal at RPE5, • 10 Cal at RPE7 *No rest between reps & 1 minutes rest between sets. -Rest 5 Min- • 10 Cal at RPE10 -No Rest- • 5 Cal at RPE10 (Arms only) -Rest 1 Min- • 10 Cals at RPE10 -No Rest- • 5

1,000m at RPE3 -Rest 1 Min- 2x (500m at RPE5-6, 1 Min Rest) 4x (100m at RPE8, 15 Sec Rest) 500m at RPE5-6 -Rest 2 Min- 3x (400m at RPE5-6, 1 Min Rest) 5x (100m at RPE8, 15 Sec Rest) 400m at RPE5-6 8 Min Machine Progression Week 1

18 Cal at RPE5, 2 Cal at RPE3 (Arms only) 18 Cal at RPE6, 2 Cal at RPE3 (Arms only) 13 Cal at RPE5, 2 Cal at RPE3 (Arms only) 13 Cal at RPE6, 2 Cal at RPE3 (Arms only) 8 Cal at RPE7,