Warm Up :

  Rower - 5min.

Stretches :

Calf Stretch, Hamstring Stretch 1, Quad Stretch 

Start time

End time

Duration

7:00

7:40

0:40h

Distance : ______miles

Cool Down:

_________________    ___min.

Stretches : 

Calf Stretch, Hamstring Stretch 2, Hip/Glute Stretch 1 

Notes :

Intensity: While in your Target Zone, push yourself, but make sure you are still able to carry a conversation, Adjust if needed