Run Version:

Run 800 meters - MODERATE
Rest 2 Min
8 x 200 Meters HARD
(20 Sec Rest between 200s)
After final 20 Sec Rest
Run 600 Meters - MODERATE
Rest 2 Min
6 x 200 Meters HARD
(20 Sec Rest between 200s)
After final 20 sec Rest
Run 400 Meters MODERATE
Rest 2 Min
4 x 200 Meters HARD
(20 Sec Rest between 200s)
After final 20 Sec Rest
Run 200 Meters Moderate

Moderate is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD.  Not 100%- 85-90% Effort with marginal drop off.Score is total time, but don't mess up the paces for YOU to try to get a better score!

Row Version:
Row 1000 meters - MODERATE
Rest 2 Min
8 x 250 Meters HARD
(20 Sec Rest between 200s)
After final 20 Sec Rest
Row 750 Meters - MODERATE
Rest 2 Min
6 x 250 Meters HARD
(20 Sec Rest between 200s)
After final 20 sec Rest
Row 500 Meters MODERATE
Rest 2 Min
4 x 250 Meters HARD
(20 Sec Rest between 200s)
After final 20 Sec Rest
Row 250 Meters Moderate

Moderate is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD.  Not 100%- 85-90% Effort with marginal drop off.Score is total time, but don't mess up the paces for YOU to try to get a better score!

Run Version/No Measured Distance:

Run 4 Min - MODERATE
Rest 2 Min
8 x :40 Seconds  HARD
(20 Sec Rest between)
After final 20 Sec Rest
Run 3 Min - MODERATE
Rest 2 Min
6 x 40 Seconds HARD
(20 Sec Rest between)
After final 20 sec Rest
Run 2 Min MODERATE
Rest 2 Min
4 x 40 Seconds HARD
(20 Sec Rest between)
After final 20 Sec Rest
Run 1 Minute Moderate

Moderate is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD.  Not 100%- 85-90% Effort with marginal drop off.Score is total distance if you are able to measure on a watch or something, but don't mess up the paces for YOU to try to get a better score!

Bike Version:

Bike 4 Min - MODERATE
Rest 2 Min
8 x :40 Seconds  HARD
(20 Sec Rest between)
After final 20 Sec Rest
Bike 3 Min - MODERATE
Rest 2 Min
6 x 40 Seconds HARD
(20 Sec Rest between)
After final 20 sec Rest
Bike 2 Min MODERATE
Rest 2 Min
4 x 40 Seconds HARD
(20 Sec Rest between)
After final 20 Sec Rest
Bike 1 Minute Moderate

Moderate is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD.  Not 100%- 85-90% Effort with marginal drop off.