OPTION 1 – CONDITIONING (base)
This is a lower-intensity session of continuous work. The goal is to have your heart working and blood flowing for a longer period to build your endurance.

Main set
Choose one of the options for the day

A) Option 1 – Long bike
60 to 90-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.

B) Option 2 – Mixed
AMRAP 60 @ base*
10km BikeErg
100/70 (cal) Row
100/70 (cal) SkiErg

• 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.