4 Sets 400m at RPE6.5 200m at RPE3 200m at RPE7, 200m at RPE3 *Rest 2 Min between sets. *record total workout time.
Echo Bike Workout
Warm Up 2 Min at RPE3 to RPE5, 30 Sec at RPE8, 2 Min at RPE3 30 Sec at RPE8, 2 Min at RPE3 -Rest 1 Min- Main Workout 2 Sets 7 Min at RPE6 90 Sec at RPE3 5 Min at RPE7 90 Sec at RPE3 3 Min at RPE8 90
Swim Workout
200m (175m Free/25m Breaststroke) (Rest 1 Min, RPE: 5-6) 100m (75m Free/25m Breaststroke) (Rest 1 Min, RPE: 5-6) 50m (25m Free/25m Breaststroke) (Rest 1 Min, RPE: 4-5) 200m Kick (175m Free/25m Breaststroke) (Rest 1 Min, RPE: 4-5) 100m Kick (75m Free/25m Breaststroke) (Rest 1
Swim Workout
200m (175m Free/25m Breaststroke) (Rest 1 Min, RPE: 5-6) 100m (75m Free/25m Breaststroke) (Rest 1 Min, RPE: 5-6) 50m (25m Free/25m Breaststroke) (Rest 1 Min, RPE: 4-5) 200m Kick (175m Free/25m Breaststroke) (Rest 1 Min, RPE: 4-5) 100m Kick (75m Free/25m Breaststroke) (Rest 1
Row Interval
Workout Definition 1500m at RPE4 300m at RPE3 600m at RPE5 600m at RPE3 300m at RPE5 -Rest 3 Min- 1000m at RPE4 200m at RPE3 400m at RPE5 400m at RPE3 200m at RPE5 -Rest 3 Min- 500m at RPE4 100m at RPE3 200m at RPE5 200m at RPE3 100m at RPE5
Warm-Up 5 Min Ramp from RPE3 to RPE5 3 Sets 1 Min at RPE7 1 Min at RPE2 Main Workout 5 Sets 10 Sec Standing at Max RPM 20 Sec Seated at RPE10 3 Min Seated, at RPE5 10 Sec Standing at Max RPM 20 Sec Seated at RPE2 *Rest between sets:
Run and Echo Bike Workout
Part 1: Run 3 Sets 400m (or 2 Min) at RPE6 300m (or 90 Sec at RPE5 200m (or 1 Min) at RPE2 *No rest between reps or sets. -Rest 3-5 Min- Part 2: EchoBike 4 Sets 1 Min at RPE3 5 Sec Max Effort Acceleration 10 Sec Float at RPE9 5
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
10k Row Interval Workout
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
Swim Interval
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.
