20 min all-out bike (or spin bike) tt
5 x 500 meters on Concept 2 rower, all-out (1 min recovery btwn intrvls)
20 min all-out bike (or spin bike) tt
Focus on maintaining highest possible sustainable pace during all intervals. First and last bike intervals should be at same effort. All C2 intervals should take roughly the same amount of time. There's an art to pacing--learn it.
Breathe fire. Drill it.
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