Wednesday’s practice is 4 x 10 minutes 90 sec rest SPM 23 to 24 CAT V

Friday is complicated so please read. If you are racing on Saturday go through the following:

• 4 x 250 metres race pace 1 minute rest
• set erg to target time that you want to achieve on Saturday walk through your race plan at CAT 6 (aka very slowly and no intensity)

If you are not racing then on Friday you are doing:

10 x 4 minutes 30 seconds rest SPM 24 to 26 CAT IV