Warm-Up 3 Sets 30m Acceleration to Sprint, 1 Min Walk 40m Controlled Sprint, 1 Min Walk 50m Sprint, 1 Min Walk *Full recovery between sets. Main Workout 10 Sets 150m at RPE8 *Walk 100m between sets,

Warm-Up: 3 Sets 3x (30m Acceleration to Sprint, 1 Min Walk) *Rest 2 Min between sets. Main Workout 2 Sets 100m at RPE9, 1 Min Rest 200m at RPE8.5, 90 Sec Rest 300m at RPE8, 2 Min Rest 200m at RPE8.5, 90 Sec Rest 100m at RPE9 *Rest 5 Min between

4 Sets 50 Sec Echo Bike or Bike Erg at RPE7 70 Sec Ski or Row at RPE3 40 Sec Echo Bike or Bike Erg at RPE8 80 Sec Ski or Row at RPE3 30 Sec Echo Bike or Bike Erg at RPE8.5 90 Sec Ski

5 Sets 10 Cals at RPE6 -Rest 10 Sec- 10 Cals at RPE6-7 5 Cals at RPE1-2 15 Cals at RPE8 5 Cals at RPE1-2 15 Cals at RPE8-9 *Rest 90 Sec between sets.

8 Min Ski or Row at RPE6 2 Min Ski or Row at RPE3 2 Min Echo Bike or Bike Erg at RPE8 -Rest 2 Min- 5 Min Ski or Row at RPE6.5 2 Min Ski or Row at RPE3 90 Sec Echo Bike or Bike

Warm-Up 5 Sets 30m Acceleration to Sprint, No Rest 20m Sprint, No Rest 15m at Controlled Sprint, No Rest 30m Gradual Slowing *Rest 2 Min between sets. Main Workout 3 Sets 150m at RPE9.5 -Rest 1 Min- 150m at RPE9 -Rest 1 Min- 150m Controlled Sprint *Rest 3-5 Min between sets.

2 Sets 50 Cals at RPE5 -Rest 2 Min- 30 Cals at RPE8 -Rest 3 Min- 40 Cals at RPE8 *Rest 4 Min between sets.

Part 1: 40 Cals at RPE6.5, 45 Sec Rest 10 Cals at RPE8, 2 Min Rest 30 Cals at RPE6.5, 45 Sec Rest 10 Cals at RPE8, 2 min Rest 20 Cals at RPE6.5, 45 Sec Rest 10 Cals at RPE8, -Rest 5-8 Min- Part 2 10 Min For

3 Sets 500m at RPE7-8 15sec at RPE9-10 250m at RPE3 300m at RPE7-8 10sec at RPE9-10 100m at RPE3 *Rest 1 Min between sets.

Warm-Up 3 Sets: 2x (50m Controlled Sprint, 1 Min Walk) 2x (50m Sprint, 1 Min Walk) *Full recovery between sets. Main Workout 3 Sets 300m at RPE8.5, 100m Walk 300m at RPE7.5, 100m Walk 300m at RPE8.5 *Walk 100m between sets.

5 Sets 400m at RPE5 1200m at RPE2-3 *Rest 1 Min between sets

3x (30 Sec at RPE9, 60 Sec Rest) 3 Min at RPE1-2 3x (30 Sec at RPE9, 60 Sec Rest) 3 Min at RPE1-2 3x (30 Sec at RPE9, 60 Sec Rest)