Session #1
3 x 10' on, 4' rest
The goal of this session is to increase speed each jump, as well as go faster on each piece.
Each piece broken down as:
4'-3'-2'-1'
Rowing
4' @ 22 spm
3' @ 24 spm
2' @ 26 spm
1' @ 28 spm
Biking
4' @ 75 RPM
3' @ 80 RPM
2' @ 85 RPM
1' @ 90 RPM
Skiing
4' @ 35 spm
3' @ 40 spm
2' @ 45 spm
1' @ 50 spm
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Session # 2
Row/Ski
20 x (250/200m on/:30 off)
Bike
20 x (500/400m on/:30 off)
- Start at 75% effort/output (roughly your 5k time trial speed) and go 0.5 faster on average split each piece.