workout of the week 13/3/17
10 minute pyramid treadmill session (or elliptical) plus 4 x 500m rower
beginner – intermediate – advanced
minute 1: 5km – 8km – 10km
minute 2: 7km – 10km – 12km
minute 3 : 5km – 8km – 10km
minute 4: 8km – 11km – 15km
minute 5: 5km – 8km – 10km
minute 6: 9km – 13km – 17km
minute 7: 5km – 8km – 10km
minute 8: 8km – 11km – 15km
minute 9: 5km – 8km – 10km
minute 10: 7km – 10km – 12km
plus 4 x 500m on the rower at 32 strokes per minute with 1 minute rest between each 500
Good luck!
