4-6 Intervals, go every 2:00
0:15 Air/Echo bike for calories

– Rest 6:00-8:00 (longer if needed) before next part –

4-6 Intervals, go every 2:00
0:15 Row for calories

Intent. These are hard sprint efforts. After each sprint, spin/row @ very easy pace until the next one.

Number of intervals. Only do as many intervals in each set as you can maintain your sprint ability ( = if output starts to drop/you feel can’t produce power anymore, it’s time to wrap up).

Overview.
Short, maximal sprint efforts with full recovery built in. Each 15-second effort is about peak output, not pacing. The long rest between sets and parts allows you to reproduce top-end power every time.

Effort.
Work at 10/10. These are all-out sprints from the first second—no build-up. You should aim to match or stay very close to your best calories across all five efforts.

Feel.
Explosive and uncomfortable. Legs will burn quickly, breathing spikes immediately, and power drops fast if you don’t commit early. Recovery between efforts should feel complete enough to attack the next sprint with confidence.

Adaptation.
Develops peak power and anaerobic capacity. Trains your ability to produce high force quickly and repeat near-maximal efforts with sufficient recovery.

Debrief. Take 2–3 minutes after the workout to reflect
– How close were your efforts to your best score each round?
– Did power drop off, and if so, when?
– How recovered did you feel before each sprint?
– What adjustment would help you maintain peak output across all sets?

Movement options. Change to other monostructural modalities (Ski, BikeErg, Run) if needed.