Five all out rowing reps, 30s/30s followed by six treadmill reps of 30s/60s at 14kph but with a further increased elevation of 10% and it all began with a solid thirty minute warm up on the bike. At the moment it's all about maximum variation. I don't want to get stuck repeating the same sets day in day out. It's got to help varying it up. So far so good.