EMOM 36 (0:45 / 0:15)

1) Echo bike for calories
2) Row for calories
3) SkiErg for calories
4) Recovery (walk)

Overview. This is a slight variation of the classic “Mikko triangle”. We will repeat this every other week in the training block (we did this the other week last). The goal is to build on your target calories from last time, so that you’re aiming for at least 1 calorie more each minute than last time.
Note that the 4th minute is active recovery (walking) vs passive rest to keep on the theme of active lactate clearance/recovery in this block.
Adaptation. Improve your aerobic capacity and durability.
Pace. As per above, start the first 20 minutes @ pace you’re confident you could keep for the full 40-minutes. Then build up on the 2nd 20-minutes if you have more in the tank. Remember to leave a little room for progression for next time.