COMPETE
RUN, BIKE OR ROW [CHOOSE ONE]
[RUN]
3 x 600 Meters at Moderate Pace
90 Seconds Rest
3 x 200 Meters at Faster Pace
90 Seconds Rest
3 x 500 Meters at Fast Pace
90 Seconds Rest
3 x 200 Meters at Fastest Pace
Rest 4 Minutes Between Sets
[ROW]
3 x 750 Meters at Moderate Pace
90 Seconds Rest
3 x 250 Meters at Faster Pace
90 Seconds Rest
3 x 625 Meters at Fast Pace
90 Seconds Rest
3 x 250 Meters at Fastest Pace
Rest 4 Minutes Between Sets
[BIKE]
3 x 1,500 Meters at Moderate Pace
90 Seconds Rest
3 x 500 Meters at Faster Pace
90 Seconds Rest
3 x 1,250 Meters at Fast Pace
90 Seconds Rest
3 x 500 Meters at Fastest Pace
Rest 4 Minutes Between Sets