6 Intervals*

• Choose a single modality from below options: 1) 400m Run 2) 500m Row 3) 1000m BikeErg

1-minute rest b/t repeats

Goal. Your aim is to run/row/bike each interval at your fastest, repeatable pace (given the short 1-minute rest).

Tip. IF you are not sure how fast you can go, this workout is a great opportunity to explore that. In this case, start a little slower on the 1st interval, then build up from there ( = go faster each interval) over the next 2 intervals until you should be at your pace on the 3rd interval.
This will give you a better chance of success vs. going too hard (that temptation is always there) on the 1st interval and not being able to recover.