4 Intervals

A1. In a 6-minute window
Row for distance

Rest 2-minutes before A2

A2. In a 6-minute window

Echo bike for calories

Rest 2-minutes before A1

Pace. Your pace on these should be around what you can keep for a 30-minute AMRAP or RPE 7-8/10 (“Comfortably hard”).
Feel. Our aim in today’s intervals is consistency. Each interval contains just row or Echo bike. You want to match your effort and pacing across each interval. Pick a pace that you think you could hold for around 30-minutes if you had to.
The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return. Adaptation. Improve your endurance by working at your threshold.
Instructions. Set up equipment 2-3m apart to allow for easy transitions.