11 Min at RPE3 Surge at RPE6 for 2 Min every 5 Min. -Rest 2 Min- 9 Min at RPE3 Surge at RPE6 for 90 Sec every 4 Min -Rest 2 Min- 7 Min at RPE3 Surge at RPE6 for 1 Min every 3 Min Total: 27 Min

5 Sets 1 Min at RPE8 1 Min at RPE1-2 1 Min at RPE4-5 1 Min at RPE1-2 1 Min at RPE8 *Rest 90 Sec between sets.

Main Workout: 10x (20 Sec at RPE10, 40 Sec at RPE1-2) 5 Min at RPE5 (or 22-24 SPM) 4 Sets 2 Min at RPE5 (or 25-26 SPM) 1 Min at RPE7 (or 31-33 SPM) 90 Sec at RPE3 (or 22-24 SPM) *No rest between sets. Total: 30 Min

Workout Definition Main Workout 2 Min at RPE3 (or 18-20 SPM), 8 Min at RPE6 (or 31-33 SPM) 2 Min at RPE3 (or 18-20 SPM), 6 Min at RPE7 (or 29-30 SPM) 2 Min at RPE3 (or 18-20 SPM), 4 Min at RPE8 (or

8 Sets 250m at 2k Row PR Pace (or RPE7-8) 250m at RPE2 *No rest between reps or sets.

3 Sets 80 Sec at RPE7 1 Min at RPE7 40 Sec at RPE7 *Rest 2 Min between reps. **Rest 2 Min between sets.

Part 1: 10 Min at RPE3 -Rest 2 Min- Part 2: 2 Sets 5 Quick Steps (Start and Drive) 5 Sec Continued Acceleration to RPE9 50m “”Float”" (Settle Anxiety) but Hold Speed *Full recovery after all efforts. -Rest 3-5 Min (Additional)- Test: 400m at Max “”Race”" Effort (Record Time)

2 Min at RPE3 (or 22-24 SPM), 4 Min at RPE6-7 (or 31-33 SPM), 2 Min at RPE1-2 3 Min at RPE7-8 (or 34-36 SPM), 2 Min at RPE1-2 2 Min at RPE8-9 (or 37-39 SPM), 2 Min at RPE1-2 3 Min at RPE7-8

10 Min at RPE3 -Rest 2 Min- 4 Sets 100m at RPE9 200m at RPE2 *No rest between reps or sets. Workout Notes: Record total workout distance (meters).

30 Min at RPE3 &/or HR at 180-Age Every 4-minutes perform: 10 Steps Acceleration to RPE8 50m “”Float”" (Settle anxiety) but hold speed. Gradual slowing back to 30 Min pace.

60 Sec at RPE7 60 Sec Standing at RPE2-3 45 Sec at RPE 75 Sec Standing at RPE2-3 30 Sec at RPE9 90 Sec Standing at RPE2-3 15 Sec at RPE10

3 Min Ramp from RPE 2 to RPE 4 3x (30 Sec at RPE 8, 30 Sec at RPE 3) 1 Min at RPE 2-3 1 Min at RPE 8-9 2 Min at RPE 8 3 Min at RPE 7 1 Min at RPE 2 10 Min