Run Version:

Run 1 Mile

Rest 1 Min

4 Rounds
400 Meter Sprint
Rest 1 Min

Run 1 Mile

Score is total time including rest.

Goal is steady and sustainable pace on mile. 

HARD but not all out 400s (all a consistent and painful pace).  Steady and sustainable pace on second mile - second mile faster than the first.

Row Version:

Row 2000 Meters

Rest 1 Min

4 Rounds
500 Meter Sprint
Rest 1 Min

Row 2000 Meters

Score is total time including rest.

Goal is steady and sustainable pace on the 2k. 

HARD but not all out 500s (all a consistent and painful pace).  Steady and sustainable pace on second mile - second 2k faster than the first.

Run Version (no distance)

Run 8 Min

Rest 1 Min

4 Rounds
90 Second Sprint
Rest 1 Min

Run 8 Min

Score is distance if you are able to measure it!

Goal is steady and sustainable pace on 8 min. 

HARD but not all out on the 90 seconds (all a consistent and painful pace).  Steady and sustainable pace on second mile - second 8 min.

Bike Version

Bike 100 Cal (Men) /75 Cal (Women)

Rest 1 Min

4 Rounds
25 Cal Bike (Men)
18 Cal Bike (Women)
Rest 1 Min

Bike 100 Cal (Men) / 75 Cal (Women)

Score is total time including rest!

Goal is steady and sustainable pace on 100/75 Cal. 

HARD but not all out on the 25/18 Cal  (all a consistent and painful pace).  Steady and sustainable pace on second 100/75 Cals.