ENGINE
Engine #1
Row or ski intervals
7 rounds:
2:30mins on / 30s rest
*10k pace
Engine #2
(aerobic)
20min echo bike
15min row
10min ski
Engine #3
60-90 minute aerobic bike ride
*Here is a place you can add more easy running volume if you can manage
This can be done as a brick session by splitting the duration of the work between bike and run.