2k Row, 2 Mile Bike
Rest 4 Minutes
1k Row, 1 Mile Bike
Rest 2 Minutes
500 Meter Row, 0.5 Mile Bike

MAx: 1600m/1.5m, 800m/.75m, 400m/.5m
MVx: 1200m/1.25m, 600m/.5m, 300m/.5m

GOALS + GUIDANCE: This may look like a long, sweatfest, but it’s really interval training!! Complete the 2k row (8 minutes or less) and the 2 mile bike (6 minutes) in about 14-16 minutes max! The four minute rest will bring you to a full recovery. Row the 1k at a slightly faster split than the 2k (4 minutes or less) and bike slightly faster for the 1 mile bike (3-4 minutes.) Target 8 minutes max for the second interval. Then, row the 500 meters at 8-8.5/10 effort (2 minutes or less) and bike the half mile ALL OUT, for a total time of 3.5-4 minutes. Record your total time, targeting 32-35 minutes.