Run Version
(Measured Distance)
1000 Meter Run
Rest 2 Min
800 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
600 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
400 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
200 Meter Run

If these distances are too much for you - scale all 1000s to 800s and cut out first 2 intervals.

Pace should be similar for all runs but the last 100 meters of each should be a sprint!


Run Version
(Distance Not Measured)
Run 5 Min
Rest 2 Min
Run 4 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 3 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 2 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 1 Min

Last 30 Seconds of each interval should be a sprint!

Pace throughout the rest should be similar

Put down total distance if you are able to measure through a GPS watch or something.

Row Version
1000 Meter Row
Rest 2 Min
800 Meter Row
Rest 2 Min
1000 Meter Row
Rest 2 Min
600 Meter Row
Rest 2 Min
1000 Meter Row
Rest 2 Min
400 Meter Row
Rest 2 Min
1000 Meter Row
Rest 2 Min
200 Meter Row

If these distances are too much for you - scale all 1000s to 800s and cut out first 2 intervals.

Pace should be similar for all rows but the last 100 meters of each  should be a sprint!

Bike Version
Bike 5 Min
Rest 2 Min
Bike 4 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 3 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 2 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 1 Min

Last 20 Seconds of each interval should be a sprint!

Pace throughout the rest should be similar.