Monostructural Conditiong–Nov 2016

Long Monostructural (Volume=3)

1. Run 5k
2. Bike 40 minutes for distance
   1. Either on road bike or exercise bike
3. Row 10k; Row 7k; Row 5k

Medium Monostructural (Volume=2)

1. Run 2 miles
2. Bike 18 minutes for distance
   1. Either on road bike or exercise bike
3. Row 2k

Short Monostructural (Volume=1)

1. 6x400m Run; Rest 1:30 between intervals
2. Bike 8 minutes for distance 3.45 miles on airdyne
   1. Either on road bike or exercise bike
3. Row 1k