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 RPE1-2
12 Cals at RPE10, Full Recovery
15 Cals at RPE10
-No Rest Between Parts-
Part 2: Row Workout
2 Sets
1000m at RPE5, 2 Min Rest
500m at RPE8, 2 Min Rest
750m at RPE6
*Rest 3 Min between sets.
Total: 4000m