10 x 500 meters/0.3 miles
rest 1 min after each interval with a light spin/air squats/lunges
*goal with this is high intensity interval work going all out each round
**Use main clock for rest time/use bike clock for individual interval time (target heart rate to reset monitor)
Row intervals: 5 sets; (15 min)
2 min on for max distance, 1 min rest
*goal is to push each set and get the max distance each individual round.