Option 1 – Long bike

45-75 minutes 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.

Option 2 – Mixed

For 45, 60 or 75-minutes @ base*
800m Row
400m SkiErg
2400m BikeErg
400m 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.