2 Sets 45 Cals at RPE5 -Rest 1 Min- 15 Cals at RPE8 -Rest 1 Min- 30 Cals at RPE5 -Rest 1 Min- 15 Cals at RPE8 *Rest 3 Min between sets.

Part 1: Echo Bike Workout 3x (20 Sec Acceleration to RPE10, 2 Min Rest) 2x (30 Sec Acceleration to RPE10, 2 Min Rest) 40 Sec Acceleration to RPE10 -Rest 2 Min- 8 Cals at RPE8, 2 Min at RPE1-2 10 Cals at RPE9, 3 Min at

300m at RPE8.5, 45 Sec Rest 400m at RPE6.5, 90 Sec at RPE2 500m at RPE6.5, 90 Sec Rest 600m at RPE5, 90 Sec at RPE2 500m at RPE6.5, 90 Sec Rest 400m at RPE6.5, 90 Sec at RPE2 300m at RPE8.5

8x50m (25m Any Drill/25m Swim RPE3), 15 Sec Rest 9x (25m Swim w/Fins at RPE3, RPE5, RPE10), 15 Sec Rest 25m Swim at RPE2-3 5x (125m Pull at RPE 4-5, 60 Sec Rest) 25m Swim at RPE2-3 7x 75m Swim (25m RPE10, 25m RPE5, 25m

2 Sets 4 Min at RPE5, No Rest 60 Sec at RPE7, 90 Sec Rest 3 Min at RPE5, No Rest 40 Sec at RPE8, 90 Sec Rest 2 Min at RPE5, No Rest 20 Sec at RPE9 *Rest 2 Min between sets.

4x (200m at RPE4, 200m at RPE8.5) -Rest 3 Min- 2x (200m at RPE4, 200m at RPE8.5) -Rest 2 Min- 200m at RPE4, 200m at RPE8.5

7 Min at RPE5 2x 90 Sec at RPE7 4 Min at RPE5 2x 60 Sec RPE9 2 Min at RPE5 *Rest 3 Min between all reps.

VO2 Max Long 3:2 Intervals 5 Sets 3 Min at RPE8 *Rest 2 Min between sets.

3 Min Increasing Ramp from RPE3 to RPE5 to RPE7 to RPE9 (or 75, 85, 95, 105 RPM) 3 Min Decreasing Ramp from RPE8 to RPE6 to RPE4 (or 100, 90, 80 RPM) 3 Min at RPE3 (or 75 RPM) 90 Sec at

5 Sets 30 Sec at RPE8 1 Min at RPE1 20 Sec RPE9-10 *Rest 4 Min between sets.

Part 1: Echo Bike Workout 5 Sets 5 Cals at RPE9 1 Min at RPE1-2 -Rest 2 Min- 2 Sets 10 Cals at RPE10 1 Min at RPE1-2 10 Cals at RPE10 *Rest 3 Min between sets. Part 2: Row Workout 3 Sets 300m at RPE5 200m at RPE6 800m at RPE3 200m at RPE6 *Rest

12 Sets 75 Sec at RPE3 45 Sec at RPE7 15 Sec at RPE1 *No additional rest between reps or sets.