EMOM 32-40* (0:45 / 0:15)

1) Echo bike for calories
2) Row for calories
3) SkiErg for calories ( Bike Erg )
4) Recovery (walk)

• Your minimum target is 32 minutes, then continue if you’re still able to maintain your output, otherwise stop there

Overview. This is a slight variation of the classic “Mikko triangle”. We will repeat this every other week in the training block. It would be a good idea today to start with a pace you’re confident you can keep, then build on it during the 2nd part if you have more in the tank. This way, you will leave room for progression over the coming month.
Also, note that the 4th minute is active recovery (walking) vs passive rest to keep on the theme of active lactate clearance/recovery in this block.
Adaptation. Improve your aerobic capacity and durability.
Pace. As per above, start the first 20 minutes @ pace you’re confident you could keep for the full 40-minutes. Then build up on the 2nd part if you have more in the tank. Remember to leave a little room for progression for next time.
Session RPE/Feel. 8-9/10, this session should start feeling “ok” and then build in difficulty all the way through to the end with increasing fatigue.