Weekly Cardio

Week 4 Day 1

Brick Workout

12 sets*

1. Run x 90 seconds @ fast

2. Bike x 45 seconds @ easy

*Every 4 sets rest x 3 minutes

Week 4 Day 2

Row

Warm Up

1. Row x 90 seconds @ easy
2. Row x 30 seconds @ moderate
3. Row x 60 seconds @ easy
4. Row x 30 seconds @ faster
5. Row x 30 seconds @ easy
6. Row x 30 seconds @ faster

Workout:

Two sets:

1. Row x 3 minutes @ moderate
2. Rest x 60 seconds

One set:

1. Row x 6 minutes @ easy

Two sets:

1. Row x 2 minutes @ fast
2. Rest x 60 seconds

One set:

1. Row x 4 minutes @ easy

Two sets:

1. Row x 60 seconds @ faster
2. Rest x 60 seconds

Week 4 Day 3

Run

1. Run x 15 minutes @ easy

2. Rest x 2 minutes

3. Run x 5 minutes @ moderate

4. Rest x 2 minutes

5. Run x 10 minutes @ easy

Week 4 Day 4

Bike Erg

Warm Up:

1. Bike x 5 Minutes @ easy to moderate

Two sets:

1. Bike x 10 seconds @ sprint
2. Bike x 50 seconds @ easy

One set:

1. Bike x 3 minutes @ easy

Workout:

Four sets:

1. Bike x 30 seconds @ sprint (standing)
2. Bike x 4:30 @ moderate

Week 4 Day 5

Row

Warm Up:

1. Row x 250 @ easy
2. Row x 250 @ moderate
3. Row x 250 @ easy
4. Row x 250 @ fast
5. Row x 250 @ easy
6. Row x 250 @ faster

Workout:

7 Sets:

1. Row x 60 seconds @ fast

2. Row x 60 seconds @ easy

Week 4 Day 6

Bike

Warm Up:

1. BIke x 60 seconds @ easy

Two sets:

1. Bike (arms only) x 20 seconds @ moderate 
2. Bike x 40 seconds @ easy

Two sets 

1. Bike x 15 seconds @ fast
2. Bike (arms only) x 45 seconds @ easy

Workout:

Complete:

1. Bike x 30 seconds @ sprint
2. Bike x 40 seconds @ sprint
3. Bike x 45 seconds @ sprint
4. Bike x 30 seconds @ sprint

Rest x 3 minutes between sets