Daily Workout:

60 Min Swim, Run, Bike, or Row Steady State


60 Min with interval work

10 min Warm Up @ easy pace


100 Meters Sprint

30 seconds rest or moving at easy pace to catch breath. If you are swimming, rest and catch your breath.  If you are running, rowing or on a bike, keep moving but slowly to catch your breath.

Do this 10 sets


20 Min Steady state @ 75% MHR or around 7 RPE


10 Min cool down @ easy pace