Endurance:

Bike 6:00 @ 90% of “6-min test pace”26

Rest 2:00

Row 6:00 @ 90% of “6-min test pace”

Rest 2:00

Bike 4:00 @ 95% of “6-min test pace”

Rest 2:00

Row 4:00 @ 95% of “6-min test pace”

Rest 2:00

Bike 2:00 @ 105% of “6-min test pace”

Rest 2:00

Row 2:00 @ 105% of “6-min test pace”

 

For quality of pace control

 

Skill:

5 Tempo ring rows @ 3-0-3-0 pace

1:00 Rest

1:00 Max rep barbell L-sit strict press

1:00 Rest

2-3 Sets

 

 

Post results* and experiences to comments

*Annotate goal paces vs. actual pace