Aerobic Volumes on Flat Route in Watopia

Weight Training - POWER (KETTLEBELL FOCUS)+ CONDITIONING FINISHER

Row Portion of ROW + AIRDYNE MIX

Airdyne portion of ROW + AIRDYNE MIX

5:00 row

ROW + AIRDYNE MIX
## WARM-UP (10 minutes)
- Row: 5 min easy (
- Airdyne: 5 min easy 

## MAIN WORK: 5 ROUNDS
**Each Round:**
- **Row 500m (HARD pace)** — target sub-2:00/500m split
- Rest 90 seconds
- **Airdyne 60 seconds (moderate-hard)** — target 20-25 cals
- Rest 90 seconds
**Total work time:** ~30-35 minutes

## TRACKING
**For the Row:**
- Track your split for each 500m
- Goal: Keep splits consistent across all 5 rounds
1:50, 1:49.4, 1:46.7, 1:46.2, 1:46.8

**For the Airdyne:**
- Track total calories each 60-second effort
- Goal: 20-25 cals per round
- Try to keep consistent output across all rounds
22,22,23,23,24

## COOLDOWN
- 5 min easy movement 
- Optional: light stretching

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John Durocher

Row Portion of ROW + AIRDYNE MIX

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Aerobic Volumes on Flat Route in Watopia

Weight Training - POWER (KETTLEBELL FOCUS)+ CONDITIONING FINISHER

Row Portion of ROW + AIRDYNE MIX

Airdyne portion of ROW + AIRDYNE MIX

5:00 row

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