Workout Description:
Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.

Workout Description:
Run on a flat to gently rolling course. Get at least 50% of run time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.

Workout Description:
Row smooth and consistent. Get at least 50% of row time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.

Workout Description:
Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.

Workout Description:
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes for 15 seconds. Goal is 22 or higher. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.

Workout Description:
Very easy row with heart rate in zones 1-2. High stroke rate (24-28 strokes per minute) with relatively low power is preferred. Smooth, controlled strokes are best to control heart rate without high and low spikes. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.