Warm-Up: 10 minutes (4, 3, 2, 1@ 18, 20, 22, 24)

2:00 ON
:30 OFF
@ 22-24 strokes/min
x 6 (@ or around + 2,+4 above 5k pace)

3-5 minutes off

1:30 ON
:30 OFF
@ 26+ strokes/min
x 6 (-2 under 5K pace)

Cool Down