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.

8 Min at RPE5, 2 Min Rest 3 Min at RPE6.5, 3 Min Rest 6 Min at RPE5, 90 Sec Rest 3 Min at RPE7, 3 Min Rest 8 Min at RPE5, 2 Min Rest 2 Min at RPE7.5, 2 Min Rest 2 Min at RPE8

4x (100m at RPE8, 10 Sec Rest) -Rest 90 Sec- 1000m at RPE6.5 -Rest 90 Sec- 400m at RPE5 90 Sec at RPE2 4x (100m at RPE8, 10 Sec Rest) -Rest 90 Sec- 400m at RPE5 90 Sec at RPE2 1000m at RPE6.5 -Rest 90 Sec- 4x (100m at RPE8, 10 Sec

8x (10 Strokes at RPE8-9, 30 Sec Rest) 2x (750m at RPE5, 90 Sec at RPE2) 1000m at RPE3 -Rest 2 Min- 2x (750m at RPE5, 90 Sec at RPE2) 8x (10 Strokes at RPE8-9, 30 Sec Rest)

2 Sets 3 Min at RPE3, 30 Sec at RPE7 3 Min at RPE3, 30 Sec at RPE7 3 Min at RPE3, 30 Sec at RPE7 -Rest 1 Min- 3 Min at RPE7 *Rest 3 Min between sets.

2 Sets 5x (3 Min at RPE5-6, 1 Min at RPE2) *3 Min at RPE3 between sets.