6 MIN WARM-UP SPIN
10 AIR SQUATS
20 SITUPS
30 PUSHUPS
20 SITUPS
10 AIR SQUATS
3 MIN @ SR 22 EASY
DRINK
2 X 20 MIN
MAX SPEED WHILE REMAINING UNDER LT MINUS 10 BEATS
SELECT YOUR PREFERRED TOP END STROKE RATE AS “MAX SR”
FIRST 20 MIN PIECE
4 MIN @ MAX SR MINUS 10
4 MIN @ MAX SR MINUS 8
4 MIN @ MAX SR MINUS 6
4 MIN @ MAX SR MINUS 4
2 MIN @ MAX SR MINUS 2
2 MIN @ MAX SR
SECOND 20 MIN PIECE
ALTERNATE EVERY TWO MINUTES:
MAX SR MINS 4
MAX SR MINUS 2
6 MIN COOL DOWN