Ski Workout
4 Sets 2 Min at RPE5, 1 Min at RPE2-3 (D1-2, Standing w/Arms only) 1 Min at RPE7, 1 Min at RPE2-3 (D1-2, Standing w/Arms only) 30 Sec at RPE10, 1 Min at RPE2-3 (D1-2, Standing w/Arms only) *Rest 2 Min between sets.
3 Sets 300m at RPE6 100m at RPE1 300m at RPE7 100m at RPE1 300m at RPE9 *Rest 3 Min between sets. 20 Min Machine Progression Week 4 Day 2 3 Sets 1:20 at RPE6 1:15 at RPE1 1:15 at RPE7 1:15 at RPE1 1:10 at RPE9 *Rest 2:30 between sets.
Echo Bike Workout
Warm Up: 1 Min at RPE2, 15 Sec at RPE3 1 Min at RPE2, 10 Sec at RPE4 1 Min at RPE2, 5 Sec at RPE5 Main Workout: 15 Sec at RPE2, 45 Sec at RPE3 15 Sec at RPE2, 30 Sec at RPE7 30 Sec at
Bike Erg Workout
Warm-Up: 2 Min at RPE1-2, 90 Sec at RPE3 90 Sec at RPE1-2, 60 Sec at RPE4 60 Sec at RPE1-2, 30 Sec at RPE5 30 Sec at RPE1-2 Main Workout: Standing: 21 Sec at RPE8 (D8), 9 Sec Rest 1 Min at RPE2 18 Sec at RPE8-9 (D8),
Ski Workout
Main Workout 4 Sets 2 Min at RPE5 (or 27-28 SPM) 30 Sec at RPE10 (or 18-20 SPM) 2 Min at RPE5 (or 27-28 SPM) 30 Sec at RPE10 (or 18-20 SPM) *Rest 3 minutes at RPE1-2 between sets. Total: 29 Min
Row Workout
Warm-Up 3 Min at RPE1-2 2x (10 Sec Acceleration to RPE8, 60 Sec at RPE2) 2x (10 Sec Acceleration to RPE9, 60 Sec at RPE2) 2x (10 Sec Acceleration to RPE10, 60 Sec at RPE2) Main Workout 3 Sets 2x (90 Sec at RPE4, 15 Sec at
Bike Erg Workout
Warm-Up 6 Min at RPE1-2 (5 Sec Sprint at Max Effort Every 1 Min) Main Workout 2 sets: 1 Min at RPE2 1 Min at RPE4, 15 Sec at RPE2 1 Min at RPE5, 15 Sec at RPE2 1 Min at RPE6, 30 Sec at RPE2 1 Min
1000m at RPE4, 1 Min Rest, 300m at RPE6 -Rest 4 Min- 1000m at RPE4, 1 Min Rest, 300m at RPE6-7 -Rest 4 Min- 1000m at RPE4, 1 Min Rest, 300m at RPE7 -Rest 4 Min- 1000m at RPE4, 1 Min Rest, 300m at RPE7-8 50 Min
Row Workout
4 Sets: 30 Sec at RPE2, 15 Sec at RPE4 15 Sec at RPE5, 30 Sec at RPE3 30 Sec at RPE2, 15 Sec at RPE5 15 Sec at RPE6, 30 Sec at RPE3 30 Sec at RPE2, 15 Sec at RPE6 15 Sec at RPE7,
Echo Bike Workout
5 Sets 15 Sec at RPE3, 30 Sec at RPE10 30 Sec at RPE3,15 Sec at RPE10 *Rest 3-4 Min between sets
Ski Workout
Main Workout: 4 Sets 2 Min at RPE5 (or 27-28 SPM) 30 Sec at RPE10 (or 18-20 SPM) 2 Min at RPE5 (or 27-28 SPM) 30 Sec at RPE10 (or 18-20 SPM) 1 Min at RPE3 (or 25-26 SPM) No rest between sets. Total: 32 Min
4 Sets 200m at RPE7 200m at RPE2 200m at RPE8 200m at RPE1 200m at RPE9 *Rest 2min between sets.
