Rowing Intervals:
3 sets, no rest btw:
400m at Fast, 250m at Easy
- Straight into
5 sets:
100m at Sprint, 1min Rest
- Straight into
500m at Fast, 250m at Easy
Total: 3200m

Workout Notes:
The sprint paces equal the average watts from your 1-min test.

The fast paces equal the average watts from your 6-min test. The easy paces equal 50% the average watts from your 6-minute test.

Score: total time