Warm-Up 10 min

1:20 ON, :40 sec OFF
x 10
Pace 5K pace @ 26 rate

15 strokes ON, 20 strokes OFF
x 5
rate 30-34 gradual build up to maximum power (that you could not hold for a minute)
This must be absolutely unsustainable. (looking to really max out heart rate and muscles).

cool down for 3-5 minutes