Choose one of the options for the day

Option 1 – Long bike

45 to 60-minute Bike @ base*
* Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Option 2 – Mixed

For 45 to 60-minutes @ base*
2000m Row
800m Jog
6000m BikeErg
800m Jog

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