Descending intervals

4:00 Row @ Hard pace*
3:00 @ easy recovery pace**
+
2x
3:00 SkiErg/Echo bike (alt) @ Hard pace
2:00 @ easy recovery pace
+
3x
2:00 Row/SkiErg/Echo bike (alt) @ Hard pace
1:00 @ easy recovery pace
+
4x
1:00 Row/SkiErg/Echo bike (alt) @ Hard pace
0:30 @ easy recovery pace

• This should be a pace that you could keep for a 12:00/10:00/8:00/4:00 all out effort. ** This should be around RPE 4-5/10 or a pace you could keep for an hour or more Flow. Alternate machines each interval, do the recovery intervals always on the machine you’ll do the next work interval with. *** Total Calories