Week One, Workout #1

6 MIN WARM-UP SPIN

10 AIR SQUATS

10 HIP OPENERS

20 RDLs

30 SITUPS (ON BALL, IF POSSIBLE)

20 RDLs

10 HIP OPENERS

10 AIR SQUATS

3 MIN @ SR 22 EASY

DRINK

8 x 3 MIN ON/ 1 MIN OFF (LT MINUS 10)

FOR EACH INTERVAL

  • 1 MIN @ SR CHOICE

  • 1 MIN @ SR CHOICE + 2

  • 1 MIN @ SR CHOICE -2

6 MIN COOLDOWN

Week One, Workout #2

6 MIN WARM-UP SPIN

10 AIR SQUATS

10 HIP OPENERS

20 RDLs

30 SITUPS (ON BALL, IF POSSIBLE)

20 RDLs

10 HIP OPENERS

10 AIR SQUATS

3 MIN @ SR 22 EASY

DRINK

2 X 19 MIN PYRAMID - STAY LT MINUS TEN THROUGHOUT

  • 1 MIN @ SR 20

  • 3 MIN @ SR 22

  • 5 MIN @ SR 24

  • 1 MIN @ SR 26

  • 5 MIN @ SR 24

  • 3 MIN @ SR 22

  • 1 MIN @ SR 20

6 MIN COOL DOWN

Week One, Workout #3

6 MIN WARM-UP SPIN

10 AIR SQUATS

10 HIP OPENERS

20 RDLs

30 SITUPS (ON BALL, IF POSSIBLE)

20 RDLs

10 HIP OPENERS

10 AIR SQUATS

3 MIN @ SR 22 EASY

DRINK

3 x 18 MIN ON/ 1 MIN OFF (LT MINUS 10)

  1. 3 MIN @ SR 22, 6 MIN @ SR 24, 3 MIN @ SR 22, 6 MIN @ SR 24

  2. 18 MIN - 90 SEC ON / 30 SEC OFF

  3. 18 MIN - 30 STROKES ON, 10 STROKES OFF

6 MIN COOLDOWN

Week One, Workout #4

6 MIN WARM-UP SPIN

10 AIR SQUATS

20 RDLs

30 SITUPS (ON BALL, IF POSSIBLE)

20 PUSHUPS

10 AIR SQUATS

DRINK

3 x 14 MIN ON / 2 MIN OFF

SETUP AS VARIABLE INTERVALS (4 MIN, NO REST, 3 MIN, NO REST, 7 MIN)

  1. SET #1

    • 4 MIN TO BUILD TO LT MINUS 20

    • 3 MIN TO BUILD TO LT MINUS 10

    • 7 MIN TO BUILD TO LT

  2. CHECK SPLITS OF FIRST SET THEN DO SET #2, MATCHING SPLITS

    • 4 MIN @ SR 24

    • 3 MIN @ SR 26

    • 7 MIN @ SR 28

  3. CHECK SPLITS OF SET #2 AND THEN MATCH SPLITS, STAYING AS TRUE TO HR AS POSSIBLE WHILE YOU DO SET #3

    • 4 MIN TO BUILD TO LT MINUS 20

    • 3 MIN TO BUILD TO LT MINUS 10

    • 7 MIN TO BUILD TO LT

6 MIN COOL DOWN

Week Two, Workout #1

6 MIN WARM-UP SPIN

10 AIR SQUATS

10 HIP OPENERS

20 RDLs

30 SITUPS (ON BALL, IF POSSIBLE)

20 RDLs

10 HIP OPENERS

10 AIR SQUATS

3 MIN @ SR 22 EASY

DRINK

8 x 3 MIN ON/ 1 MIN OFF (LT MINUS 10)

FOR EACH INTERVAL

  • 1 MIN @ SR CHOICE

  • 1 MIN @ SR CHOICE + 2

  • 1 MIN @ SR CHOICE -2

6 MIN COOLDOWN

Week Two, Workout #2

6 MIN WARM-UP SPIN

10 AIR SQUATS

20 SITUPS

30 PUSHUPS

20 SITUPS

10 AIR SQUATS

3 MIN @ SR 22 EASY

DRINK

12 x 90 SEC ON / 30 SEC OFF

FOR EACH INTERVAL

  • 1 MIN @ BUILD TO LT (YOUR CHOICE SR)

  • 30 SEC @ LT (YOUR CHOICE SR)

  • DURING THE REST, WATCH HOW LOW YOUR HR GETS (SIT STILL; NO ROWING INTO THE PIECES)

6 MIN COOLDOWN

Week Two, Workout #3

6 MIN WARM-UP SPIN

DRINK

4 x 10 MIN ON / 1 MIN OFF (FEET OUT)

MAX SPEED WHILE REMAINING UNDER LT MINUS 10 BEATS

  1. YOUR FAVORITE STROKE RATE

  2. YOUR FAVORITE STROKE RATE + 2 (MATCH SPLIT OF INTERVAL #1)

  3. YOUR FAVORITE STROKE RATE - 2 (MATCH SPLIT OF INTERVAL #1)

  4. YOUR FAVORITE STROKE RATE (MATCH SPLIT OF INTERVAL #1)

6 MIN COOL DOWN

Week Two, Workout #4

6 MIN WARM-UP SPIN

DRINK

4 x 12 MIN ON / 1 MIN OFF

  1. SET #1

    • 7 MIN TO BUILD TO LT MINUS 20

    • 1 MIN TO BUILD TO LT MINUS 10

    • 4 MIN TO DROP TO LT MINUS 20

  2. CHECK SPLITS OF FIRST SET THEN DO SET #2, MATCHING SPLITS

    • 6 MIN TO BUILD TO LT MINUS 20

    • 2 MIN TO BUILD TO LT MINUS 10

    • 4 MIN TO DROP TO LT MINUS 20

  3. CHECK SPLITS OF SET #2 AND THEN MATCH SPLITS, STAYING AS TRUE TO HR AS POSSIBLE WHILE YOU DO SET #3

    • 5 MIN TO BUILD TO LT MINUS 20

    • 3 MIN TO BUILD TO LT MINUS 10

    • 4 MIN TO DROP TO LT MINUS 20

  4. CHECK SPLITS OF SET #3 AND THEN MATCH SPLITS, STAYING AS TRUE TO HR AS POSSIBLE WHILE YOU DO SET #4

    • 4 MIN TO BUILD TO LT MINUS 20

    • 4 MIN TO BUILD TO LT MINUS 10

    • 4 MIN TO DROP TO LT MINUS 20

6 MIN COOL DOWN

Week Three, Workout #1

6 MIN WARM-UP SPIN

DRINK

3 SETS OF 8 X 2 MIN ON / 2 MIN OFF

HR TARGET = LT MINUS 15

  1. SET #1

    1. FAVORITE SR

    2. FAVORITE SR

    3. FAVORITE SR + 2

    4. FAVORITE SR + 2

    5. FAVORITE SR - 4

    6. FAVORITE SR - 4

    7. FAVORITE SR

    8. FAVORITE SR

  2. SET #2

    1. FAVORITE SR - 2

    2. FAVORITE SR - 2

    3. FAVORITE SR

    4. FAVORITE SR

    5. FAVORITE SR

    6. FAVORITE SR - 6

    7. FAVORITE SR - 6

    8. FAVORITE SR - 6

  3. SET #3

    1. FAVORITE SR - 2

    2. FAVORITE SR - 2

    3. FAVORITE SR - 2

    4. FAVORITE SR

    5. FAVORITE SR

    6. FAVORITE SR - 6

    7. FAVORITE SR

    8. FAVORITE SR

6 MIN COOL DOWN

Week Three, Workout #2

6 MIN WARM-UP SPIN

10 AIR SQUATS

20 SITUPS

30 PUSHUPS

3 MIN @ SR 22 EASY

DRINK

2 SETS OF 8 x 2 MIN ON / 30 SEC OFF

FOR EACH INTERVAL

  • 90 SEC BUILD TOWARD LT

  • 30 SEC @ LT

  • DURING THE 30 SEC OF REST, WATCH HOW LOW YOUR HR GETS (SIT STILL; NO ROWING INTO THE PIECES)

3 MIN BETWEEN SETS

6 MIN COOLDOWN

Week Three, Workout #3

6 MIN WARM-UP SPIN

DRINK

YOUR CHOICE OF STROKE RATE

SET UP AS 1200 METER INTERVALS w/UNDEFINED REST

  • 1200 METER PIECE

  • BUILD TO LT MINUS 5 BY THE MID-POINT (600 M TO GO)

  • ROW THE SECOND HALF OF EACH PIECE AS CLOSE TO LT AS YOU CAN GET WITHOUT GOING OVER

  • REST UNTIL YOUR HR DROPS BELOW 110

  • REPEAT AS MANY TIMES AS POSSIBLE IN 48 MINUTES

6 MIN COOLDOWN

Week Three, Workout #4

6 MIN WARM-UP SPIN

DRINK

3 x 14 MIN ON / 2 MIN OFF

MAX SPEED WHILE REMAINING UNDER LT MINUS 10 BEATS

  • 2 X 2 MIN BUILDING TO LT MINUS 10, PICK YOUR SR

  • 2 MIN @ LT MINUS 10, YOUR SR - 6

  • 2 MIN @ LT MINUS 10, YOUR SR - 4

  • 2 MIN @ LT MINUS 10, YOUR SR - 2

  • 2 X 2 MIN @ LT MINUS 10, YOUR SR

6 MIN COOL DOWN

Week Four, Workout #1

6 MIN WARM-UP SPIN

DRINK

48 MINUTES OF: 3 MIN ON / REST UNTIL HR DROPS BELOW 110

SET MONITOR FOR 3 MIN INTERVALS, VARIABLE REST

FOR EACH INTERVAL

  • 1 MIN BUILD TOWARD LT MINUS 10

  • 1 MIN BUILD TO LT MINUS 5

  • 1 MIN @ LT

  • REST UNTIL YOUR HR DROPS BELOW 110

6 MIN COOLDOWN

Week Four, Workout #2

6 MIN WARM-UP SPIN

DRINK

YOUR CHOICE OF STROKE RATE

SET UP AS 900 METER INTERVALS w/UNDEFINED REST

  • 900 METER PIECE

  • BUILD TO LT MINUS 5 BY THE MID-POINT (450 M TO GO)

  • ROW THE SECOND HALF OF EACH PIECE @ LT MINUS 5

  • REST UNTIL YOUR HR DROPS BELOW 110

  • REPEAT AS MANY TIMES AS POSSIBLE IN 48 MINUTES

6 MIN COOLDOWN

Week Four, Workout #3

6 MIN WARM-UP SPIN

DRINK

5 x 8 MIN ON / 1 MIN OFF

  1. BUILD TO LT MINUS 20

  2. BUILD TO LT MINUS 10

  3. BUILD TO LT MINUS 20

  4. BUILD TO LT MINUS 10

  5. BUILD TO LT MINUS 20

6 MIN COOL DOWN

Week Four, Workout #4

6 MIN WARM-UP SPIN

DRINK

6 x 7 MIN ON / 45 SEC OFF

MAX SPEED WHILE REMAINING UNDER LT MINUS 10 BEATS

  • PICK YOUR SR FOR MAX EFFICIENCY

  • MATCH SPLIT FOR REMAINING PIECES

  • WATCH FOR CARDIAC DRIFT; IT WILL FORCE EFFICIENCY

6 MIN COOL DOWN

Week Five, Workout #1

6 MIN WARM-UP SPIN

DRINK

48 MINUTES OF: 4 MIN ON / REST UNTIL HR DROPS BELOW 115

SET MONITOR FOR 4 MIN INTERVALS, VARIABLE REST

FOR EACH INTERVAL

  • 1 MIN BUILD TOWARD LT MINUS 10

  • 1 MIN BUILD TO LT MINUS 5

  • 2 MIN @ LT

  • REST UNTIL YOUR HR DROPS BELOW 110

6 MIN COOLDOWN

Week Five, Workout #2

6 MIN WARM-UP SPIN

DRINK

YOUR CHOICE OF STROKE RATE

SET UP AS 1200 METER INTERVALS w/UNDEFINED REST

  • 1200-METER PIECES

  • BUILD TO LT MINUS 5 BY THE MID-POINT (550 M TO GO)

  • ROW THE SECOND HALF OF EACH PIECE @ LT MINUS 5

  • REST UNTIL YOUR HR DROPS BELOW 115

  • REPEAT AS MANY TIMES AS POSSIBLE IN 48 MINUTES

6 MIN COOLDOWN

Week Five, Workout #3

6 MIN WARM-UP SPIN

DRINK

4 x 10 MIN ON / 1 MIN OFF

ALL INTERVALS @ LT MINUS 15

AS YOU GET DEEPER IN THE WORKOUT, STAY EFFICIENT TO MAINTAIN THE SPLIT

6 MIN COOL DOWN

Week Five, Workout #4

6 MIN WARM-UP SPIN

DRINK

7 x 6 MIN ON / 45 SEC OFF

MAX SPEED WHILE REMAINING UNDER LT MINUS 10 BEATS

  • PICK YOUR SR FOR MAX EFFICIENCY

  • MATCH SPLIT FOR REMAINING PIECES

  • WATCH FOR CARDIAC DRIFT; IT WILL FORCE EFFICIENCY

6 MIN COOL DOWN