Using the following time and distance schemes, accumulate 12 minutes of aggressive “endurance” work:
:15 Airdyne @ 100%
100m row @ 100%
:45 Airdyne @ 80%
200m row @ 80%
Configure and partition work any way you choose.
Consider interspersing short rounds with “long” rounds, rest, and mobility.
Keep the output high and consistent throughout by utilizing strong breathing, efficient movement, and short, specific rest periods.