30:00 steady SR18 neg splits @106 82*/91% (93*) 159bpm

Warmup

Cool down

10k recovery SR17 @102 89*/87% (115*) 145bpm

30:00 steady SR18 @111 91*/65% (106*) 159bpm

Warmup

Cool down

Cool down

30:00 steady SR17-18 neg splits @107 91*/65% (106*) 157bpm

Warmup

Cool down

30:00 steady SR17-18 neg splits @110 89*/64% (103*) 156bmp

Pick drills / warmup

1 hour recovery SR15-17 @110 81*/86% (91*) 146bmp

Cool down

Steady 25:00 SR15-16 @119 83*/83% (94*) 164bmp, handle high, body over hips, relax shoulders, drive: keep front forward, press knees down…

Pick drills / warmup

Cool down

30:00 steady SR18 neg splits @106 80*/88% (86*) 161bpm

Warmup

Cool down

30:00 steady SR18 neg splits @104 90*/56% (95*) 160bpm

Warmup

Long row SR16-18 @104

Short steady