Run Version:
12 Min Run
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Run
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Run
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min

3 Min Run
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score:  Total Distance if you are able to calculate it!  If not just keep the appropriate paces and times.
Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event.  Each interval is broken up into thirds (easy, moderate, hard).  As example, the 12min has a 4min easy run, 4min moderate run, 4min hard run.  The pacing is reset after every interval.  The key to this workout is the easy is EASY and the hard is HARD.

What this means its that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

Row Version:
12 Min Row
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Row
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Row
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min

3 Min Row
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance
Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event.  Each interval is broken up into thirds (easy, moderate, hard).  As example, the 12min has a 4min easy row, 4min moderate row, 4min hard row.  The pacing is reset after every interval.  The key to this workout is the easy is EASY and the hard is HARD.

What this means its that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

Bike Version:
12 Min Bike
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Bike
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Bike
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min

3 Min Bike
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Calories
Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event.  Each interval is broken up into thirds (easy, moderate, hard).  As example, the 12min has a 4min easy bike, 4min moderate bike, 4min hard bike.  The pacing is reset after every interval.  The key to this workout is the easy is EASY and the hard is HARD.

What this means its that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.