"Tuesday, May 14th, 2013"

Zone 1 Effort + MAP Work
10 Sets of the following:
30 seconds of Rowing @ 90%
30 seconds of Rowing @ 50%
+
10 Sets of the following:
30 seconds of Running @ 80%
30 seconds of Walking
+
10 Sets of the following:
30 seconds of Airdyne @ 90%
30 seconds of Airdyne @ 50%