Row 5 min @ 2:00-2:05/500m, display on force curve
+
Row 1.2k repeats
first 500m @ 1:55/500m
500-800m @ 1:52/500m
800m-1200m @ <1:50/500m
rest 2 min x 2
rest 8 min x 2
1:55.3-1:52.8-1:46 —- 1:54.3-1:52.0-1:46.3
1:56.3-1:52.5-1.45.7-1:55.9-1:52.6-1:46.1
+
5 min easy walking cooldown
done
+
5 min down regulation breathing
done