Bike Erg Workout: Moderate Sustained Efforts
Set the bike to WATTS.
10 Minutes @80+ RPM
*This should be your highest sustainable RPM. If you can hold over 90 rpm
Rest 3 Minutes
1:00 Standing @damper 10 @hard effort
1:00 Easy Ride
Rest 4 Min
Notes: Put the seat all the way down for the standing efforts. Also, you can shift your weight side to side while standing. This workout is in all in the standing efforts.
Rowing Workout: Variable Intervals
1000m Row @2k pace
Rest 90 Seconds
500m Row @ Fast
Rest 2 Minutes
Notes: This workout will challenge you both on the 1000m and 500m efforts. That is why there is only 3 sets. Go into this with a lot of intention and when it gets very tough hold on until the rest. If your pace feels almost unsustainable but you end up maintaining it then you paced it perfectly.
Every minute, for 32 minutes (8 sets of each):
Min 1: 15/13 Cal Row (:45)
Min 2: 15 Air Squats
Min 3: 13/11 Cal Ski (:45)
Min 4: 30 Second Plank
Notes: Adjust the row/ski calories so that you can achieve the calories in :45 or less. It should still feel challenging. Focus on conserving energy in transitions, and finding your rhythm for 32 minutes.