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5 x 5:00 TT, spin/rest 3:00 (bike)

Bike: 5 x 5:00 TT, spin/rest 3:00 Post distance covered.

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6 x 600m, rest 90 seconds (run)

Run: 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds. Post time per round.

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6 x 750m, rest 90 seconds (row)

C2 Row (TUE): 6 x 750m, rest 90 seconds, hold all splits within 3-5 seconds. Post time per round.

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3 x 300m (swim)

Swim: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats.

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Movements

Bike Rest Run Row Swim

Gym Activity

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