Cardiovascular Work

 

General Warm Up

10 min Row @ >2:30/500 pace (2,000 meters in 10 min)

Then:

30 Sec Work/30 Sec Rest

30 Rounds

Pacing:

Beginners- 115 Meters (2:10/500 m split)

Intermediate- 125 Meters (2:00/500 m split)

Advanced- 130-140 Meters (1:55/500 – 1.45/500 m split)

Then:

Cool Down

10 min Row @ >2:30/500 pace (2,000 meters in 10 min)