3x1k HIT workout
3 x 1000m, 4 mins rest

1st : 2k + 4” @ rate 28
2nd: 2k + 2” @ rate 30
3rd: 2k or faster @…

Burns 2k warm up
The build…
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80 mins UT2 / CAT 6
Yes. 80mins. Buckle up and put hay in the barn.
4x20 mins
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30R20
30 mins at rate 20, MAX effort
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30R20 20’ warm up
Getting warm for a 30R20
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90 mins UT2 / CAT 6
Yes. 90 mins. Exactly the length of two Grey’s Anatomy episodes.

3x30 mins
View workout

HIT Saturday Scary
‘Fatigue will be building’
1500m @ rate 26, 4’ rest
1000m @ rate 28, 3’ rest
7…

Burns 2k warm up
The build…
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60’ UT2/UT1 intervals
7 mins UT2
3 mins UT1
No rest
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3 x 10’ HIT
3x10 mins, 5 mins rest
Each 10 mins:
3’ @ rate 22
3’ @ rate 24
3’ @ rate 26
1…

Burns 2k warm up
The build…
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25 mins UT2
60-75% HR
- these are hard for me
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2x1k race prep
2x1 km race pace
4 mins rest between
Don’t go to the light
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Burns 2k warm up
The build…
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15 mins intervals - with 2k bursts
3x 15 mins, 2 mins rests between
- rates 20-24 with 10-stroke 2k bursts
View workout

Bike 45 mins
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2 x 15 mins rate ladder
2 x 15 mins rate ladder
8 mins rest between sets
5 mins @ SR 24
4 mins @ SR 26
3 mins @ SR 2…

Rowing - Warm Up
Structure
500 M 2 Hesitation/Vesper 14-16 sub target SPI
:30 5-8 stroked 2k Pace build
1' Paddle/ve…

Six minutes to Heaven? To Something…
2 x (3x6’, 6mins rest)
8 mins between each set
SR 24/26/28 per 3’/2&…

2 x 25 mins SS
Rate castle, rates 20-22
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