Wake up warmup.

Cool down, get hr under 100,

Power ride, df 215, rpm 55, keep hr under 120,

Easy 5000 mt row,df 108, sr under 20,hr under 130

3 x 2 min ladder,x3,with 2 min easy in between,pace should increase 5 seconds each step, hr whatever.

Wake up warmup,10x1min,arms only core and arm’s only.

Easy spin, df 65, up and down, finish with hr 100.

Easy skierg, df 85,sr under 35.

Warmup

Easy ride, df 65,spin up and down.,finish with hr under 100.

Easy row, df 105, sr under 20, keep hr steady.

10x500 mts, df 106. Pace 2-20, and 2-10..sr under 30, hr whatever.

Wake up warmup,10x1min,arms only.core and arm’s only. Sr under 30.

Cool down, spin workout,finish with hr under 100,

Medium intervals,sitting on the bench, sr 30 and 35, slowed pace to keep hr under 130.

Medium intervals, sitting on the bench,sr 30-35, keep hr under 130.

Wake up warmup, sitting on the bench,

Easy ride,df 60,change rpm every 5 mins,finish hr under 100.

Sunday row, low and slow, df 105,keep hr under 130.

Easy row,df 100,sr 22,every 500 mts row 100 at 28 sr,,

Wake up warmup,arm’s only, core and arm’s only,10x 1 min, sr under 30.