Aerobic training in the morning

Ski/row/bike in 5-10 min sets

Rowing / Bike
250 m / 1 min
Rest 1min
500 m / 2 min
Rest 1 min
1000 m / 4 min
Rest 1 min
2000 m / 8 min
Rest 1 min
1000 m / 4 min
Rest 1 min
500 m / 2 min
Rest 1 min
250 m / 1 min

Target is 100 km

10 rounds

90 s moderate pace row, bike or skierg
30 s DUs
60 s rest

Measure the meters

15 rounds for meters

90 s moderate pace row, bike or skierg
30 s rest

2 sets
5 min easy pace 40-50 rpm
4 min easy / moderate pace 45-55 rpm
3 min moderate pace 50-60 rpm
2 min moderate / fast pace 55-65 rpm
1 min fast pace 60-70 rpm

Rest 3 min between sets

3 sets of
90 s easy pace
30 s rest
75 s moderate pace
30 s rest
60 s fast pace
30 s rest
45 s faster pace
30 s rest
30 s fastest pac
15 s sprint

3 min rest

30 min AMRAP

20 cal row/ski/bike
20 ab mat sit-ups
20 kbs
1 min blank

Bike
Row
Ski

Max hr 130