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9/26/23 intervals

no warm up nessassary


ENDURANCE -Delta

Choose bike or row and stay with whatever you choose for the entire workout


1 round

4 minutes slow

1 minute fast

2 rounds

3 minutes slow

1 minute fast

3 rounds

2 minutes slow

1 minute fast

4 rounds 1 minute slow

1 minute fast


Track yand post your sprint calories only

Disregard the slow calories accrued


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