Choose one of the options for the day:

A) Option 1 – Long bike
45 to 75-minutes Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), get sweaty, and your legs are not getting pumped.

B) Option 2 – Mixed
For 45, 60 or 75-minutes @ base*
800m Row
400m Jog
2400m BikeErg
400m Jog

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), get sweaty, and your legs are not getting pumped.