3 Sets* of intervals

10 Each Rounds :

0:30 Hard
0:15 @ rest

– Rest 3:00 between sets –

• Alternate two (2) machines on each set:

Set #1 – Echo Bike / Ski
Set #2 – Row / Bike Erg
Set #3 – Ski / Echo Bike

These are classic “Ronnestad” short Vo2max intervals. You’re going for a hard, repeatable (about 6:00 max effort) pace. The first set might still feel pretty manageable, but the sets 2 and 3 should get very hard (and if not, you’re not going fast enough).
Short recoveries between the intervals help your body clear (utilise) some of the accumulated lactate from the muscles. Alternating two machines in each set keeps the overall muscle fatigue lower (so you can get a more systemic training effect).
Pace. Hard, repeatable (6:00 max effort pace or faster if repeatable).