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

Score is total time, but don't mess up the paces for YOU to try to get a better score!

Moderate is a completely sustainable pace, but slightly uncomfortable.

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

Rest means stop.

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

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!

Moderate is a completely sustainable pace, but slightly uncomfortable.

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

Rest means stop.

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

Score is total time, but don't mess up the paces for YOU to try to get a better score!

Moderate is a completely sustainable pace, but slightly uncomfortable.

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

Rest means stop.

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

Score is total calories, but don't mess up the paces for YOU to try to get a better score!

Moderate is a completely sustainable pace, but slightly uncomfortable.

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

Rest means stop.