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Aerobic Capacity

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

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

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

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