10 minute warm-up

4 min @ 18,5K+12, 3 min @20, 2min @ 22, 1 min @ 24

2 x 10 on 10 off fist set at 26, second at 28 all full power

Tabata intervals-

8 x 20 sec. on, 10 sec. off

Max power – sub 2k pace

4 minutes rest

Do three sets

Steady state row for warm down

stretch